Back Pain simply means the inflammation in the back portion/spine. There can be many valid reasons for back pain like wrong sleeping habits, calcium retention, arthritis pain, and many more. Well, our spine curvature is divided into several parts and the inflammation caused is also different. It can be cervical(appearing on the skull to neck portion), thoracic(which includes the mid-spine portion), lumbar(including the area above the hip portion), and sacral spine which is the end of the spine

These kinds of aches occur in elder-age persons but can also affect youngsters and teens as well. Every bone is lubricated with a special kind of gelatin-type substance or soft tissue. As our age increases or due to some wrong habits, this layer starts getting ruptured and our bone loses its intensity and flexibility; as a result, the person gets prone to several bone disorders. There can also be many reasons for nerves, bones, joints or de structure of the spine, etc.

The pain can be acute as well as chronic; sometimes it can also lead to structural disability or radicular pain. Many reasons are also accompanied by some fractures or internal disturbances. In India, approximately 40% of back pain cases are noticed. Unfortunately, most of takes it very lightly and ignore it as normal pain. Sometimes it can be fatal or the symptom of some ailments. Osteoporosis, myeloma, and lumbar disc herniation can also be there.

Yoga and Ayurveda:-

Yoga remedies for back pain

As we know, some Pranayam and minor exercises are recommended for disorders like hair problems, eye problems, etc. These are sufficient; but in the case of inflammation, several yogasanas with precautions are required for wellness.

Following are five Yogasanas well suited for back aches. So, let’s have a look at these.


In this asana, your body posture tends to be like a bow. It is also called ‘Bow pose’. In this very yogasana, limbs, as well as the back area, is pressurized which helps you to get rid of back pain, and arthritis problem. It strengthens your back and abdominal muscles as well as avoids stiffness. It is a good yoga practice to get a flexible and healthy body; not only this it is also good for those suffering from kidney and renal disorders.

How to perform it?

  • Toto perform this yoga asana, lie on your stomach and straighten your ankles.
  • Now, raise your legs to thighs and also raise your hands. Fold your knees and catch your ankles.
  • Look straight and breathe in. Hold your breath for 15-20 seconds. After that exhale relaxing your legs.
  • Repeat the same for 5-8 minutes.


  1. Do not over-stretch as it can cause tearing and injuries in ligaments and muscles.
  2. Beginners should be careful as no overload should be there as it will turn you fatigued and anxious.
  3. Pregnant ladies should avoid it.
  4. If you are suffering from migraine, low blood pressure, hernia, neck injury, etc then this yogasana is not meant for you.


It is one of the simplest yogasana that is simply meant to stand and some other curriculum. It is called ‘Mountain pose’; as the posture looks like a mountain when you stand up in this. This asana mainly focuses on your feet as well as the overall body. This is also good for short-stature persons. Your lumbar curves and spine are affected and any kind of pain and injury is treated well. It teaches you how to balance your body fluently. It improves the flexibility of your body and also strengthens your muscles. It improves your back pain and sciatica very easily through regular practice.

How to perform it?

  • Stand on the firm ground straight and erect. Join your legs and feet together and look forward.
  • Now balancing your feet raise your body upwards at the toe. Hold it for 5-10 seconds and breath fluently.
  • Repeat the pose; slowly raise your body toe, feet, thighs, calves then the skull.
  • You can also raise your hand for proper balance.
  • Repeat 5-7 times.


  1. If you are having reeling sensations then you should not perform this.
  2. Those with low blood pressure should avoid it.
  3. If you are a beginner then lift your body as much as you can; by over-lifting, you may fall which can be injurious.


Shalbha is a Sanskrit term that means grasshopper. It is also called ‘Locust pose’. In this your legs tend to be upward and will be balanced by the spine and lumbar area; that makes it treated. It relieves slipped discs, mid-sciatica, and back aches. It is also good for the liver, stomach, abdomen, and bowel area.

How to perform it?

  • Lie down on your stomach with your legs and feet together and straight; your arms should be placed under the thighs.
  • Rest your chin on the floor and breath in and out.
  • Inhale deeply and slowly lift your legs upwards.
  • You can also put your fists on the navel area for balancing.
  • Stay in the position for a few seconds and come down with exhale.
  • Repeat it as much as you can.


  1. This yogasana requires a great physical effort so if you are weak then avoid it.
  2. If you are suffering from high blood pressure or hernia then avoid this.


The word simple resembles’ three sides. In this Asana, your body posture looks like a triangle; so also called ‘Triangle pose’. This yoga pose is similar to one of the exercises. It strengthens your legs, ankles, chest, waist, and overall body. It is also an effective one for those willing to lose weight. It reduces anxiety, stress, sciatica, slipped discs, back pain, and many other problems too. Those who are fed with the wrong body posture should admire it.

How to perform this?

  • Stand straight and stretch your legs separately and comfortably wide apart.
  • Turn your right foot to 90 degrees and left one to 15 degrees.
  • Make sure that both the legs are balancing your body equally. Now inhale deeply with exhale and bend your body towards the right.
  • Rest your right hand on the right ankle and your waist and body should be bent.
  • Remain on the pose for 30 seconds and do the same on the left side.


  1. If you are suffering from diarrhea or migraine then simply avoid it.
  2. Patients with back injuries and low blood pressure should avoid it.


Bhujang is a Sanskrit word that means ‘snake’. So this asana is also called ‘Snake/Cobra pose’. In this, your body tends to be like a snake and your head like a hood. This very asana is tough for beginners but gets easier after regular practice. It improves the flexibility of your body and also cures a lot of back pains, slipped discs, sciatica, and many more. It also reduces tension, stress, and anxiety. This asana also comes in the category of sun salutation as is very good for a perfect posture.

How to perform this?

  • Lie down on your stomach with your toes flat and your forehead resting on the ground.
  • Keep your legs close together and flat.
  • Place your hands/palms downwards under your shoulders.
  • Take a deep breath and slowly lift your head focusing on your chest and abdomen; keeping your navel on the floor.
  • Remain in the position for seconds and come back to the earlier lying position. Exhale….
  • Repeat the asana 3-5 times.


  1. If you recently went to abdominal surgery then you should avoid this.
  2. It is not suitable for blood pressure patients.
  3. Those with fractured ribs or wrists should avoid this; also it is not good for pregnant ladies.

Guys, yoga is a simple practice or exercise which gifts you with a fit body without any ailments. Those who practice it regularly and with dedication surely get the results. These are the things that connect your soul to the universal spirit. It is not only good for your body but also makes you a noble human being. So, stay natural and live healthily!