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4 Yoga Poses for Back Pain
This blog contains the list of yoga poses through which you can cure backpain.
Yogacharya Ajit
3/5/20251 min read


If you're dealing with back pain, yoga can be a great way to relieve tension and strengthen the muscles that support your spine. Here are four effective yoga asanas to help alleviate back pain:
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Helps improve flexibility and mobility in the spine.
Relieves tension in the lower back and neck.
How to do it:
Start on your hands and knees in a tabletop position.
Inhale, arch your back, lift your head and tailbone (Cow Pose).
Exhale, round your back, tuck your chin to your chest (Cat Pose).
Repeat 5-10 times with slow, controlled movements.
2. Child’s Pose (Balasana)
Stretches the lower back, hips, and spine.
Provides gentle relief for back pain and stress.
How to do it:
Sit on your heels and extend your arms forward while lowering your torso.
Rest your forehead on the mat and relax your entire body.
Hold for 30 seconds to 1 minute, breathing deeply.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Strengthens and stretches the back, hamstrings, and shoulders.
Helps reduce stiffness and improve posture.
How to do it:
Start in a tabletop position, tuck your toes under, and lift your hips up.
Straighten your legs as much as possible while keeping your heels towards the floor.
Keep your hands shoulder-width apart and head relaxed.
Hold for 30 seconds to 1 minute.
4. Sphinx Pose(Salamba Bhujangasana)
Gently stretches the lower back and strengthens the spine.
Improves posture and relieves tension.
How to do it:
Lie on your stomach with your elbows under your shoulders.
Press your forearms into the mat and lift your chest, keeping your lower back relaxed.
Hold for 30 seconds to 1 minute.
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