3 Easy-to-perform Asanas (Poses) for Back Pain

Yoga, it has become a fad nowadays and more and more people are indulging into this ancient form of exercise to improve their fitness levels, boost well-being, and everything in between. It should be noted that it is more than just a physical activity and it is about creating unity between the mind as well as the body. Remember, as long as there is disconnect between the two, there will be no balance and in turn, this can lead to stress, fatigue, illness, and so much more.

On the contrary, when you unify your mind and body through yoga, the exact opposite takes place and your body starts to heal and consequently become rebalanced, helping you become healthier, happier, and more alive. Which means that it can address health ailments such as back pain.

It should be noted that back pain is a major cause of discomfort among many people, across the globe. They will experience back pain at one point of their lives. Also, contrary to beliefs, back pain is not only experienced by sedentary people, it is also experienced by active individuals; in fact, even seasoned professional athletes encounter such ailment.

The good news is the effects of back pain can addressed with the regular yoga asanas for back pain. Asanas refer to the poses that yoga practitioners perform and there are many of them that can be done to address the mentioned ailment. Three of the most notable and easy-to-perform ones are elaborated below.

Adho Mukha Śvānāsana (down-ward facing dog)


This particular asana is ideal for a full body stretch and it targets the back extensors or the dominant muscles that form the lower back, support the spine, and aids in helping lift objects.

To perform:

Stand on your hands together with your knees and with your hands slightly aligned to your shoulders. Slowly take deep breathes, raise your knees away from the flow, carefully raise your heels towards the floor. Take deep breaths and hold the position for 15 to 30 seconds. Repeat the pose for a minimum of five times.

Ūrdhvamukhaśvānāsana (upward facing dog)

Aside from Adho Mukha Śvānāsana or downward-facing dog, the upward facing dog is another asana for back pain. Considered as the cousin of the Bhujaṅgāsana or Cobra pose, it is considered as one of the easiest pose that can alleviate back pain.

To perform:

Lie on your stomach and make sure that your elbows and shoulders are aligned. Afterwards, press your palms slowly to the top of your feet and slowly press your pubic while moving forward. You might feel some pressure on your back, just breathe to it, it’s just blood improving on your back area. Hold for 15 to 30 seconds.

Bālāsana (Child’s pose)


This particular pose is an active stretch that eases the pressure on the back and it is a great stress reliever before ending a long and stressful day.

To perform:

Stand with your arms and feet with your arms stretched straight in front of you and your butt muscles (glutes) resting. Hold this specific pose for back pain and take five deep breathes along the way. Repeat as many as you want to sooth the stretch.


There you have it, some of the most notable and easy-to-perform asanas or poses for back pain and many scientific trials suggest that they are safe and effective in relieving back pain. They can also improve flexibility and balance.

Before starting a yoga program, it would be best to consult your physician and work with a properly-trained yoga instructor to make sure that you’re not compromising your overall health and well-being in any way. By doing so, you can fully reap the benefits of this physical activity.

Crazy, passionate, and inquisitive. These are the attributes that best describe Terio Bikram. Being old school, he believes that the comfort zone is not the place to achieve growth. Because of this, he continues to test his limit through ultramarathons, marathons, martial arts, and other physically demanding activities. This mindset led him to pursue a healthy lifestyle and a higher level of physical fitness. Be prepared to become captivated with his write ups, articles, and blog posts about physical fitness, dieting, and other related matters.