Yoga poses to get rid of back pain

If you have to sit for long hours due to work, you might be prone to back ache. Frequent practice of a few yoga exercises can relieve you from regular pain, than what a pain killer or balm would do for an instance.  In this article, we have listed down the top yoga postures which you can follow for back ache. These not only heal you from the recurring problem, but also help strengthen your body and increase flexibility. However, these are not advisable for extreme pain as it could be due to severe reasons. Such conditions can worsen by stretching for postures, and needs medication instead.

Utthita trikonasana (Traingle pose)

Utthita trikonasana

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This yoga posture is followed to strengthen legs, ankles, knees, chest and arms. It exert pressure on your back and makes it stretch. This in turns helps it heal the ache. It is also known to improve digestion and reduce stress.


  • Stand straight and spread your feet.
  • Slowly turn right foot at 90 degrees and left foot by slight of 15 degrees.
  • Align the mid-way of right heel with the middle of left foot.
  • At this stage, you have to make sure that both the feet press the ground and the body balance in equal on both.
  • Inhale deep
  • While exhaling bend body to right and down from hips.
  • Make sure your waist is straight.
  • Slowly lift your left hand to stand straight in the air.
  • Rest right hand as low as it can go and left towards the ceiling.
  • Take 5 breaths and when you exhale make your body relax gradually.
  • While you inhale, retrieve to the position and straighten your feet.
  • Repeat on the opposite side.

Utthita parsvakonasana (Extended side angle pose)

Utthita parsvakonasana

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This is close to the exercise we saw above. This too is good for the bad and is known to strengthen your thighs, knees and hips. Follow this exercise to nurture your shoulders and back. It works like a massage on your abdominal organs as well. It is also known to improve your stamina and add energy.


  • Stand straight and keep both feet adjacent to each other.
  • Inhale and separate feet while exhaling.
  • Raise arm and move parallel to the floor.
  • This step will take your feet apart and widen shoulders.
  • Move your left foot a little ahead and face right forward.
  • Gradually turn your left though outwards.
  • Turn your hip slightly to the left and keep torso straight.
  • Slowly inhale and bend left knee over left ankle.
  • Now, the left thigh will be parallel to the floor while right leg stays straight from hip to ankle.
  • Slowly extend right arm above the head and tilt to the left.
  • Palm should face the floor and stay straight.
  • Turn your face inward to look at your palm.
  • One arm goes straight up, while the other touches the ankle of the left leg.
  • Don’t take the support of shoulder or ankle, since the goal is to stretch as much as possible.
  • While you inhale and exhale, push the extended arm up.
  • Hold it for 5 breaths and repeat on the other side.

Adho mukha svanasana (Downward facing dog)

Adho mukha svanasana

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This posture looks like a dog bending forward, which is why the alternative name reads such. This can be followed by beginners and serves the condition you are looking for as well. This pose adds energy to your body and can refresh you after a long working day. It lengthens the spine and strengthens muscles. It is also known to improve circulation in brain and reduce headache and fatigue.


  • Lie flat on your stomach.
  • Exert pressure on your hands and then pull up your abdomen.
  • Gradually pull up the legs and stand on four.
  • You body shapes into a table where you hand are flat on the floot and you stand on your toes.
  • Try to widen your shoulder blades and keep the neck lengthened.
  • Gradually exhale and return to the first position.

Dhanurasana (Bow pose)


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Dhanurasana improves the condition of your back ache and strengthens the abdominal muscles. It is known to stimulate reproductive organs and add flexibility to your body. It is a good exercise to reduce stress and fatigue.


  • Lie on your stomach.
  • Spread your feet wide apart and place arms by your side.
  • Bring your legs towards the back and hold ankles with hand.
  • Breathe in while you lift your chest to pull the legs.
  • Look straight in front and curve your lips to match the body’s curve.
  • Count your breath to 10 and then relax by retrieving to the first position.
  • Repeat thrice.

Ustrasana (Camel pose)


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This yoga posture will heal lower back ache within a couple of minutes! This is also known to make your body stretch and improve flexibility. It is followed to improve digestion and overcomes menstrual problems for women.


  • Kneel down on the floor.
  • Take both hands and place behind your hips.
  • Knees should be aligned with shoulders while the sole of your feet faces up.
  • When you inhale, draw in the tail-bone towards pubis. It will feel like it is being pulled from your navel.
  • On the other hand, arch your back to slide palms on your feet.
  • Your arms should stay straight.
  • Don’t stress your neck as you retrieve to the first position.
  • Take 3 breaths and then retrieve by exhaling.
  • Repeat it thrice.