10 Yoga Asanas for Back ache

Long hours of sitting at office, improper posture and sedentary lifestyle have taken a toll on our body. No wonder back pain is predominant nowadays in young people too. There have been times where it can escalate to the point where someone might even need Back Pain Surgery! However, there can be alternatives to surgery also. Yoga can help you in relieving from this affliction. However please consult your doctor before practicing these asanas if you have a case of slip disc.

Uttanpadasana (Raised Feet Pose)

UttanpadasanaHow to do-

  • Lie on your back with your hands next to your body. Breathe normally and keep both your knees and foot together.
  • Exhale and now let your back form an arch by lifting your chin up so that the crown of the head is touching the floor.
  • Take a deep breath and lift your legs together at an angle of 50 degrees from the ground. Hold this for a while and now lift your legs further so that they are at angle of 90 degrees from the floor
  • Try maintaining this asana for 5 to 10 seconds. Do not strain yourself by holding it for too long.
  • Now move your legs back to the floor without jerking the,. Take care to ensure that the movements are smooth and controlled.


  • Strengthens spine, thigh muscles and stomach muscles
  • It helps in reducing belly fat and also helps in curing Hernia.
  • Improves blood circulation
Supta hasta padangushtasana (Reclining Big Toe Pose)

Supta hasta padangushtasanaHow to do?

  • Lie on the floor and place your hands on either side of your body.
  • Exhale and move the left leg upwards so that it is at 90 degrees of your body.
  • Hold your left toe with your left hand
  • Exhale and turn your gaze to your right side.
  • Hold this pose for 5-10 seconds and breathe normally.
  • Repeat this sequence for the other side.


  • Stretches the spine, thighs, hips and calves
  • Improves digestion
  • Relieves back ache
  • Strengthens knees

Adho Mukha Svanasana (Downward Facing Dog)

adho-mukha-svanasanaHow to do?

  • Sit on the floor on your knees and place your hands ahead of you.
  • Now exhale and lift your body so that only your palms and feet are on the floor
  • Initially, keep the knees slightly bent and only the top of the heels on the floor
  • Now exhale again and stretch your legs to touch the floor
  • Stretch your arms and keep your shoulders firm
  • Hold on this pose for 5-10 breaths.
  • On completion, exhale and bend your knees to sit on them.


  • Improves digestion
  • Relieves headache, back pain and fatigue
  • Strengthens arms and legs
  • Increases blood flow to the brain
  • Energizes the body


Kandharsana (Shoulder Pose)

Kandharsana (Shoulder Pose)How to do-

  • Lie on your back with hands on the side of the body
  • Fold the knees and place the feet near the hips
  • Hold the ankles with your arms
  • Now try to raise your butt off the floor, lifting your body as much as possible.
  • Keep the entire weight of your body on your shoulders, neck, arms and feet
  • Hold this position for a while
  • Now slowly come back on the floor, resting your spine first.


  • Strengthens the back
  • Improves the alignment of the spinal cord
  • Increased blood flow to thyroid glands
  • Helps in curing respiratory problems


Marjariasana ( Cat Stretch)

MarjariasanaHow to do-

  • Sit on the floor on your hands and knees
  • Place your hands on the floor at ninety degrees and keep your knees hip-width apart
  • Look straight and tuck your toes under to stretch your feet
  • Inhale and lift your head up to look towards the ceiling. Tighten your shoulder blades and move them backwards
  • Push your belly down to form an arch with your spine. Compress your butts.
  • Hold the pose and breathe normally
  • To exit the pose, inhale and straighten your spine, release your toes and sit back on your knees


  • Increases circulation in spinal cord
  • Tones arms and abdomen
  • Relieves chronic back pain
  • Improves the flexibility of the spine
  • Improves blood circulation
Salabhasana (Locust Pose)

SalabhasanaHow to do?

  • Lie on the floor with your face down and keep your arms alongside your body, palms facing up.
  • Knees and ankles should be kept together, hips-width apart
  • Rest your head on the floor
  • Inhale and lift your head, chest and legs from the floor simultaneously
  • Do not over strain your neck
  • Maintain the posture for three to five breaths
  • To exit, exhale and lower your legs and arms to lie on the floor again


  • Strengthens the middle spine
  • Helps in curing slip discs
  • Increases the strength of the upper back
  • Facilitates the elasticity of the body
  • Increases the strength of the leg muscles
  • Helps in relieving constipation
Apanasana (Downward energy-flow pose)

ApanasanaHow to do?

  • Lie on your back and fold your knees keeping your feet on the floor
  • Inhale and lift your knees off the floor
  • Exhale and bend your elbows to draw your knees towards your chest
  • Breathe normally and hold the pose for 3 to 5 breaths
  • To exit, release your knees and place them back on the floor


  • Relieves lower back pain
  • Improves digestion
  • Helps in relieving constipation
Utthita Parsvakonasana (extended side angle pose)

Utthita ParsvakonasanaHow to do-

  • Stand on the floor and jump to make a gap of 3-4 feet between your legs
  • Raise your arms so that they are parallel to the floor. Widen your shoulder blades and keep your palms facing down
  • Turn your left foot slightly inwards and turn your right foot towards right at 90 degrees
  • Exhale and bend your right knee so that the knee is in line with the right feet
  • Your shin should be perpendicular to the floor. Try to bring the right thigh parallel to the floor
  • Now exhale and contract your abdominal muscles to place the right torso on the right thigh.
  • Without putting too much pressure on the right thigh, place your right fingertips on the floor
  • Place your right inner arm against the knee
  • Now lift your left arm from the shoulder to the ceiling. Firm your shoulder blades against your ribs. Stretch your left leg and lift your feet slightly off the floor.
  • Your left arm should be touching your left ear and should face the ceiling
  • Look towards your left arm without straining your neck
  • Hold this pose for 30 seconds to a minute
  • Inhale and place both the heels on the floor to come back to the original position.
  • Repeat the sequence on the other leg


  • Stretches legs, knees and ankles
  • Strengthens spine, waist and shoulders
  • Boosts stamina
  • Relieves of low back pain
Setu Bandha Sarvangasana (bridge pose)

setu_bandha_sarvangasanaHow to do-

  • Lie down with your back on the floor with arms by your side
  • Bend your knees and place your feet as close as possible.
  • Exhale and press your feet and arms on the floor. Lift your hips off the floor. Keep your knees at right angles to your feet.
  • Balance the weight of your body on the shoulder blades and on your feet
  • Keep your neck and head on the ground
  • Maintain the pose for 30 seconds to a minute
  • To exit, exhale and roll your spine slowly onto the floor


  • Increases the blood flow to the brain and thus calms it and helps in alleviating the stress
  • Stretches and strengthens spine, arms, legs, abdominal muscles and neck
  • Improves digestion
Supta Matsyendrasana (Reclining twist)

Supta MatsyendrasanaHow to do-

  • Lie on your back on the floor
  • Bend your knees and keep your feet on the floor
  • Lift your hips slightly off the floor and move them to the right side by an inch
  • Bring your right knee to your chest and straighten your left leg.
  • Move the right knee to the left side of your bod
  • Extend the right arm adjacent to the side and place your left hand on the right knee
  • Turn your gaze towards the right
  • Breathe normally and maintain the pose for 5 to 10 breaths
  • To exit bring the right knee back up to your chest
  • Repeat the pose on the other side


  • Strengthens shoulders, chest and spine
  • Helps in spinal pain and stiffness
  • Alleviates knee and hip pain

Try these simple Yoga asanas to alleviate your back ache. Let us know if you find the article useful.