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Yoga For Backache

Our life has become a lot more hectic and stressed out as compared to some years ago. The constant rush and the need to be ahead in the game takes its toll on our health. Many of us suffer from stress-related ailments including backache. Our post today talks about yoga for backache.

One of the most common causes of such busy schedules and carelessness on our part is the constant ache we experience in our neck and back. Moreover, with electronic gadgets being the center of our universe, our posture, too, gets neglected.

Backache can be treated with easy exercises and a change in our lifestyle. One of the easiest ways to do so is by learning yoga asanas from a certified teacher.

Yoga For Backache

Sharing today, 4 easy-to-do yoga asanas that will help reduce the backache if done on a regular basis.

Yoga asanas that treat backache

Things you will need : A Yoga mat and loose, comfortable clothes.

 The cow-cat pose

Sit cross-legged on the mat with your spine erect. Focus on your breathing for a few minutes before you begin..

Get down on all fours, with your knees placed at a slight distance from each other, your arms, wrists and elbows in a straight line with palms touching the floor. Face forward and breathe easily.

Slowly, inhale and lift your chest and back towards the ceiling and bend your head down for the cow pose. Inhale and exhale thrice in this position and slowly, come back to your original position with your back parallel to the floor.

Then, breathe in and as you breathe out, push down your belly towards the floor, turn your head and your tailbone upwards. Inhale and exhale thrice in this position before you come back to your original position.

Do this asana three times, as slowly as you can. It stretches your neck, spine, torso and your hips, giving these a gentle massage.

Locust pose

Lie down on your stomach, with your legs together, toes touching the floor, your hands by your side and your forehead touching the floor.

Slowly, inhale and lift your legs, thighs, torso, shoulders and head from the floor, simultaneously. You will now be lying on your belly, with your arms by your side.

Stay in this pose and slowly breathe in and breathe out 5 times.

Then, inhale for a final time and come back to your original position as you exhale.

Doing this asana for 2 – 3 times gently stretches and strengthens your neck, spine and legs.

Sphinx pose

Lie on your stomach with your arms straight by your sides and your chin resting on the floor.

Bend your arms and bring your elbows under your shoulders and your palms touching the floor.

Then, slowly lift your head and torso with your stomach still touching the floor. Look straight in the front and breathe for 30 seconds.

Then, slowly go back to your original position.

This pose strengthens the spine gently and stretches your chest and shoulders.

Cobra pose

Lie on your stomach with your arms by your side and your forehead touching the floor.

Bring your elbows under your shoulders (like in the above pose) and your palms flat on the floor.

Gently lift your head, shoulders and torso and straighten your arms till you find it comfortable. Maintain the contact between your pubis and the floor with your feet firmly on the floor and legs stretched straight behind.

Stay in this pose for 10 seconds, initially, and go back to your original position. Do this asana very slowly and only as far as you can.

This pose opens up your lungs, energizes your spine and firms the abdomen and shoulders.


These asanas should be performed very slowly and gently, all the while breathing correctly through the nose. If you find any discomfort while doing a particular asana, discontinue the exercise.

Yoga is one of the best ways to not only reduce backache, neck pain and improve your posture, but also make your body flexible and strong and tone your muscles. Doing it regularly will reduce your aches and pains and improve your overall health.


  1. Parul Thakur Parul Thakur June 11, 2019

    It was Yoga that helped me with my slipped disc so I can’t agree more on good Yoga is for back. Since I have been a yoga practitioner for a long time – I will add two things.
    1. never practice when there is pain.
    2. in the cobra pose, rest the knees on the mat to let go of any existing strain on the back.

    Every body is different so understand your body and then take up things that work for you.
    Thank you Shilpa for sharing this post. very helpful.

    • writershilpa writershilpa July 13, 2019

      Thank you for the precious suggestions, Parul!
      Yes, the Cobra Pose can often be tough to follow and execute which can lead to injury.
      True, we ought to first understand our body before choosing a fitness regimen.

  2. Damyanti Biswas Damyanti Biswas June 8, 2019

    I’ve been doing the cow-cat pose. It is hugely relaxing! Thanks for this Shilpa, and thank you Corinne for hosting her.

    • writershilpa writershilpa July 13, 2019

      The Cat pose is definitely relaxing.
      Thanks Damyanti for dropping by. 🙂

  3. All 4 of these yoga asanas are effective in maintaining a healthy back. I have a request for you to suggest yoga asanas for knee pain.

    • writershilpa writershilpa June 7, 2019

      Thanks, Anamika!
      WIll ask my Yoga teacher and share a post on Yoga for knee pain soon! 🙂

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