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Yoga To Alleviate Back Pain

Yoga To Alleviate Back Pain

Modern life has a lot of conveniences but those come with a cost to pay. And the cost is back pain. Yes, sitting at a desk for long hours, and not moving your body enough can make your lower back stiff as a result back pain. 

But do you know you can get rid of this pain without medicine, ointment or visiting the doctor? Yes, yoga has remedies for lower back pain and stiffness. Just spend 10-15 minutes every day doing some easy poses and back pain will never make a comeback in your life. 

How to Alleviate Back Pain with Yoga?

Yoga is a beneficial practice for alleviating back pain by improving flexibility, strengthening core muscles, and promoting overall relaxation and stress reduction. Here are some yoga poses and sequences that specifically target the back and can help provide relief from back pain:

Child’s Pose aka Balasana: Kneel on the floor, sit back on your heels, and lower your upper body down with your arms extended in front of you. Rest your forehead on the mat and breathe deeply, allowing your back to gently stretch and relax.Child's Pose aka Balasana

Cat-Cow Pose aka Marjaryasana-Bitilasana: Start on all fours with your hands directly under your shoulders and knees under your hips. Inhale as you drop your belly towards the mat, lift your chest, and look up (Cow Pose). Exhale as you round your spine, tuck your chin to your chest, and draw your belly in (Cat Pose). Repeat this flow, synchronizing your breath with the movements.Cat Pose

Cow PoseDownward Facing Dog aka Adho Mukha Svanasana: From all fours, press through your hands and lift your hips up and back, forming an inverted V shape with your body. Lengthen your spine and keep your knees slightly bent. This pose stretches the entire back and promotes spinal extension.Downward Facing Dog

Sphinx Pose (Salamba Bhujangasana): Lie on your stomach, prop yourself up on your forearms, and relax your shoulders down and back. Press the tops of your feet into the mat and lift your chest forward, while keeping your pubic bone grounded. This pose gently stretches the lower back and strengthens the spine.

Bridge Pose aka Setu Bandhasana: Lie on your back with your knees bent and feet hip-width apart. Press your feet into the floor, lift your hips, and slide your hands underneath your lower back for support. Engage your glutes and lift your chest toward your chin, while keeping your neck relaxed. The bridge pose helps strengthen the back muscles and opens up the front of the body.Bridge Pose

Legs-Up-The-Wall Pose aka Viparita Karani: Sit sideways against a wall with your legs extended along the wall. Lie back and swing your legs up, resting them against the wall. Keep your arms relaxed by your sides. This pose promotes relaxation, improves circulation, and relieves tension in the lower back.


There is no doubt that these poses will help you with back pain. But if you are dealing with severe pain don’t practice it without medical supervision. Otherwise anyone can do these pose without any problem. But pregnant women and people with arthritis should check with their doctor first.

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Aparna Pal

Aparna Pal

Content Writer at Clovia
Senior Executive Content Writer
Aparna possesses a master's degree in computer application; however, her interests lie more in the realm of fashion and lifestyle. She is a Senior Content Writer at Clovia and brings more than 4 years of experience in the lingerie, fashion, and beauty industry. She is dedicated to empowering women by providing them with the necessary knowledge about their bodies, lingerie, and lifestyle.
Aparna Pal

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