5 Best Yoga Asanas For Back Pain You Must Try - Diabetes Blog
Home»Blog»Yoga & Fitness » 5 Best Yoga Asanas For Back Pain You Must Try

5 Best Yoga Asanas For Back Pain You Must Try

273 0
Best Yoga Asanas For Back Pain

Back pain is becoming a common problem nowadays that people are facing due to stress, long hours of sitting jobs, improper lifting, poor posture and lack of regular exercise. Moreover, if you are tired of ever-lasting back aches and seeking relief that seems elusive. Then you must try some yoga asanas for the back. It can improve flexibility, support the muscles and spine and promote good posture.

Free Doctor Consultation Blog Banner

Trying these amazing yoga asanas for back pain can make you more conscious of your body, even for a little while each day. Moreover, these yoga asanas will guide you in a better way to identify your imbalances and tension points. Continue reading this article to explore the yoga asanas for back pain and other discomforts related to the back.

Also read: Playful Poses: 7 Interesting Yoga Asanas Every Kid Should Try

5 Amazing Yoga Asanas For Back Pain

In the journey of life, we frequently face challenging situations, and we always think of a solution to overcome physical and emotional stress. However, practising these 5 yoga asanas offers rest, renewal and relief from back pain.


Bhujangasana is a popular yoga asana, also known as Cobra Pose, this asana involves lying flat on the floor and raising the upper body while keeping the lower body grounded. Moreover, this asana is known to have beneficial impacts on the back, improve flexibility, relieve stress and enhance blood circulation.

Steps to Do It:

  • Your forehead should rest on the ground as you lie on your stomach with your toes flat on the floor and your soles facing up.
  • Make sure your feet and heels are barely touching as you keep your legs tight together.
  • Assume a position where your elbows are parallel to your torso and your palms are touching the ground beneath your shoulders with both hands.
  • Slowly raise your head, chest, and abdomen while inhaling deeply. On the floor, keep your navel.
  • With the help of your hands, raise your torso off the ground and pull it back. Be certain to apply the same amount of pressure to both palms.
  • Cervical by vertebral, continue breathing mindfully while you curve your spine. Stretch your arms straight and arch your back as much as you can.
  • Breathe steadily for four to five breaths while maintaining the position.
  • After exhaling, return your head, chest, and abdomen to the floor softly and settle in.
  • Do this four to five times.


Balasana, also known as child pose, this resting pose helps you to relieve back pain, hips and thighs. It also provides relief from tension and stress. In addition, it enhances digestion, improves digestion, calms the nervous system, and improves focus and attention.

Steps to Do It:

  • First, go down on your knees.
  • Breathe deeply, extend your knees to the width of your hips, and attempt to bring your toes together.
  • Then, as you release the breath, carefully bend your head between your thighs.
  • Your hips should be level with your shoulders.
  • Inhale slowly and deeply while firmly pressing your tummy into your thighs.
  • Take 4–12 breaths, then hold them.
  • Let go, put your palms beneath your shoulders and take a slow, deep breath until the point where you can sit.


This is a simple yoga pose commonly known as a cat-cow pose. This pose helps in improving the back pain, relieves tension, stimulates circulation and promotes spine flexibility. Practising chakravakasana regularly helps to rectify posture imbalances that may aggravate back discomfort and promotes awareness of spinal alignment.

Steps to Do It:

  • Position your hands and feet away from its legs.
  • Stand on all fours to create the shape of a tabletop with your back.
  • Place your hands flat on the floor directly beneath your shoulders, keeping your knees hip-width apart.
  • Keep your arms perpendicular to the floor.
  • Bend your toes under and raise your tailbone by tilting your pelvis back.
  • Allow this movement to flow from your tailbone up your spine without moving your neck, and allow your tummy to descend.

Also read: Amazing Asanas For Hair Growth That You Might Not Know About


Next on the list is Uttanasana, also known as Forward Fold or Standing Forward Bend is one of the simple yet effective yoga poses that improves digestion, strengthens the spine, calms the mind, and relieves tension in the neck and shoulders.

Steps to Do It:

  • Begin with the standing position, keep a straight spine and place the same amount of weight on both feet, spaced two inches apart.
  • Breathe in and raise your arms above your head.
  • Breathe out, extend your body from the waist, bend forward from your hips, and maintain a flat back.
  • Next, gradually bend in the direction of your feet.
  • When you fold your upper body until the trunk is parallel to the floor, maintain a straight spine and resist the urge to let it curve.
  • Try bending your knees and bringing your chest as close to your thigh as you can.
  • Maintain an extended spine and legs. Let your hands lie on the floor next to your feet.
  • Now breathe out and raise your hips and tailbone a little by moving your chest in the direction of your knees.
  • Let your head lie back and gradually turn it in the direction of your feet.
  • Take a deep breath and hold this position for ten to thirty seconds.
  • Breathe in and extend your arms forward and upward to revert to the starting standing position. Later, gradually stand up to a standing position.
  • Let out a breath and lower your arms to the sides.


Sava means corpse, and asana means the pose. Therefore, Savasana is the most common pose for relaxing back pain, improves postures, and, if practised regularly, can greatly help overall well-being. Incorporating savasana into your daily routine, whether you’re a beginner, intermediate or advanced, can profoundly enhance its effectiveness and contribute to physical, mental and emotional well-being. It stimulates the nervous system and promotes a mental state of rest and relaxation.

Steps to Do It:

  • First, bend your knees while sitting on the floor with your feet flat.
  • With your toes pointing upward, lie back and lengthen your legs.
  • Avoid allowing your head to sag to either side by keeping it in the centre.
  • With the backs of your hands on the ground, extend your arms toward the bottom of the mat.
  • Expand your shoulders and ribcage as much as possible.
  • Let your lips, tongue, throat, and cheeks all relax.
  • As you slowly lower your gaze to your heart, let it sink deeply.
  • Hold the pose for five minutes or so while remaining composed.
  • Take a deep breath as you release the stance and turn slowly to the side.

Also read: Benefits of Markarasana: How It Impacts Body and Mind

Summing Up

To sum up, yoga can be beneficial for back pain and helps in improving posture. Keep in mind these amazing yoga asanas for back pain will not only alleviate discomfort but restore balance. Through the incorporation of five remarkable asanas, such as balasana and bhujangasana, individuals can not only find relief from discomfort but also cultivate a sense of balance and well-being. Moreover, it’s crucial to remember that if your back pain doesn’t get better, you should see your doctor or physiotherapist. Depending on how bad your back pain is, they might advise you to avoid certain activities or yoga poses.

Are you looking for the perfect glucometer to check your blood sugar level? Try out BeatO smart Glucometer kit, affordable and easy to use.

Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

We are sorry that this post was not useful for you!

Let us improve this post!

Tell us how we can improve this post?

Anuja Koul

Anuja Koul

A passionate, creative writer and researcher. I found that writing allowed me to express myself in ways that I couldn't have otherwise. I have tried my hands on different writing genres, but I ultimately discovered that healthcare and wellness are my areas of expertise.

Leave a Reply