International Yoga Day, celebrated on June 21st every year, is a global recognition of the ancient practice of yoga, which originated in India over 5,000 years ago. This day emphasizes the numerous health benefits of yoga, including its ability to alleviate back pain, a common ailment affecting millions worldwide.

Discussions around yoga for women’s empowerment have taken a front seat, especially given that yoga plays a crucial role in promoting physical strength, mental clarity, and emotional stability.

If you are struggling with back pain and want to commit to a better lifestyle by including yoga, we will explore some of the best yoga asanas that are proven to relieve back pain. Discover more with My Phyzio, Physiotherapy Clinic in Bangalore.

The Importance of Yoga for Back Pain

Be it the soaring rise in desk jobs or the improper sleeping positions at night, back pain has become a prevalent complication in the present time. It can significantly impact one’s quality of life, leading to discomfort and reduced mobility. Yoga offers a natural, holistic approach to managing and alleviating back pain. My phyzio provides one of the back pain treatment in bangalore.

Through a combination of different yoga asanas and stretching, here’s how yoga can relieve back pain:

  • Improve flexibility and range of motion
  • Strengthen core and back muscles
  • Enhance posture
  • Reduce stress and tension in the body
  • Promote overall well-being

5 Yoga Asanas for Back Pain

Yoga is not just a physical exercise but a comprehensive practice encompassing mental and emotional well-being. So, when you are exploring the best yoga asanas for back pain, the key is to ensure that you are performing the yoga correctly and in the proper posture to experience the desired results.

Following are some of the best yoga asanas to consider:

Yoga AsanaBenefits
Cat Cow Pose– Stretches the spine, improves flexibility, and reduces tension.
– Enhances posture and counters the effects of sitting for long periods.
Downward-Facing Dog– Stretches hamstrings, calves, and strengthens arms and legs.
– Improves spinal mobility, digestion, and reduces stress.
Cobra Pose– Strengthens back, chest, and abdominal muscles; may reduce depression symptoms.
– Improves posture and spinal flexibility.
Supine Spinal Twist– Stretches spine, glutes, and obliques; aids digestion and relieves stress.
– Balances sacroiliac joints and improves overall flexibility.
Bridge Pose– Strengthens back, glutes, and hamstrings; relieves low back pain.
– Opens chest and promotes relaxation.

1. Cat Cow Pose

Hands down, one of the leading poses for back pain is the Cat-Cow Pose. Not only does it improve the back’s mobility, but it also strengthens and makes the back muscles more flexible. The posture also strengthens and stretches the muscles in the neck, shoulders, and chest.

How to do it?

  • Lay down your yoga mat and get on all fours.
  • Align your knees, hips, shoulders, and wrists so they are beneath each other.
  • As you inhale deeply, lift your head and bring your tummy towards the mat.
  • As you exhale, bring the navel towards your spine while touching your chin to your chest.
  • Remain mindful and be present in the moment as you practice this pose.
  • Do this as many times as you feel comfortable.

Tips to Remember

As you bend and curve your spine, do it gradually and without rushing through. A sudden change in posture might end up hurting you inadvertently.


2. Downward-Facing Dog Pose

This is one of the few yoga poses that stretches the entire back, shoulders, and hamstrings. So, if you have a knot in your back or stiffness that’s causing pain and discomfort, this pose can help. It also helps improve posture and alignment.

How to do it?

  • Begin on your hands and knees in a tabletop position.
  • Spread your fingers wide and then press them firmly on the ground.
  • For better grip, tuck your toes under and follow it up by lifting your hips towards the ceiling, forming an inverted V shape.
  • Keep your head between your arms and gaze towards your navel.
  • Count until 5-10 breaths while elongating your spine.

Tips to Remember

If you have tight hamstrings and pain while you perform the yoga pose the traditional way, you can always keep your knees slightly bent. Also, spread your weight evenly between the hands and feet to avoid straining the wrists.


3. Cobra Pose

More commonly known as Bhujangasana, the yoga pose helps stretch and strengthen the spine. It also opens up the chest and shoulders, giving you a more defined posture. If you are experiencing stiffness in the back, this particular pose helps in restoring that flexibility.

How to do it?

  • Lie face down on your mat with your legs extended and keep the top of your feet pressed firmly on the ground.
  • Place your hands under your shoulders, elbows close to your body.
  • Inhale and lift your chest off the ground, using your back muscles more than your arms.
  • Keep your knees bent a little and then bend forward or slightly upward.
  • Count until 10 hold the posture and gradually come down.

Tips to Remember

You might feel like you can “stretch a little bit more” but the extra mile can cost you negatively. Avoid putting unnecessary strain on the lower back region when doing this particular pose. Instead, keep your body relaxed and stretch your upper body as much as you can without feeling uncomfortable or in pain.


4. Supine Spinal Twist

One of the most underrated yoga poses for back pain is the Supine Spinal Twist, commonly called Supta Matsyendrasana. This pose directly stretches the spine and back muscles to restore flexibility and alleviate the discomfort and pain you are likely experiencing. It also improves spinal mobility.

How to do it?

  • Lie on your back with your arms extended to the sides in a T shape.
  • As you bend the knees, gradually push and bring them towards your chest.
  • Exhale and lower your knees to the right, keeping your shoulders grounded.
  • Turn your head to the left, gazing over your left shoulder.
  • Count until 10 and hold and repeat the same on the other side too.

Tips to Remember

If you feel pain or discomfort in your knees, place a pillow or something cushioned underneath them for added support. Also, prioritize being mindful while you are performing this yoga pose.


5. Bridge Pose

Last but not the least is Setu Bandhasana, aka Bridge Pose. This yoga pose strengthens the back, glutes, and hamstrings, all while opening up the chest and shoulders. Also, if you have bad posture, that has misaligned your spine, this is a perfect yoga pose to correct that.

How to do it?

  • Lie down on the back, keeping your knees bent, and spread the feet in front.
  • Place your arms on either side of your body, ensuring that the palms are facing down.
  • Inhale, and then press into your feet and lift your hips towards the ceiling.
  • Keep your fingers laced together and place them under your back.
  • Count until 10 and then slowly lower your hips.

Tips to Remember

When performing this yoga pose, ensure that your feet are parallel and your knees splayed outward. Also, engage your core.


How to Integrate Yoga into Your Daily Life for Back Pain?

Although a subtle reminder of poor posture, stress, or other physical complications, back pain, if not addressed on time, can lead to many future complications.

So, even if you take 10-15 minutes out of your day to perform yoga and meditation, it is still better than nothing. One key factor to prioritize is “finding the right time” in the day and then dedicating that time every day to yoga.

Gradually, as you get used to it, you can increase the duration of the yoga and include other relaxing elements like meditation, etc.


Yoga is a powerful tool for managing back pain and empowering women physically, mentally, and emotionally. If you have been looking for comprehensive and effective yoga poses that help alleviate the complaints of back pain and discomfort, we have sorted out a few of the best ones.

Please remember that yoga poses should be done as advised by a professional physiotherapist regarding your physical complaints. At My Phyzio, our trained physiotherapists and trainers are here to guide you through the best yoga poses and exercises to get you back in action quickly.

For more details, kindly contact our team at +91-81234-00704.