Back Pain is such a debilitating pain condition that makes a body difficult to perform daily activities. It can be a significant problem that can impact quality of a person’s life.

Back pain can be a big problem for several reasons. Some reasons are :-

1. Chronic pain – Chronic pain lead to depression and anxiety and even sometimes leads disability.
2. Impact on quality of life – By limiting their ability to perform daily activities such as walking, back pain can impact a person’s quality of life.
3. Association with other health conditions – Chronic back pain can increase the risk of developing several health problems such as poor posture, obesity, and many heart problems.

Here are some yoga poses that can help you in relieving back pain :-

1. Sphinx pose (Salamba Bhujangasana)

This pose can helps you in stretching the chest, shoulders and abdomen and also helps in strengthening the spine. This can helps in relieving back pain from the body.

How to do :-

1. Lie on your stomach with your legs straight, your elbows bent, and your forearms on the floor.
2. Place your elbows directly under your shoulders and press your forearms into the floor.
3. Inhale and lift chest and head, keeping shoulders relaxed and neck straight. Make sure to activate your core muscles to protect your lower back.
4. Hold the pose for 30 seconds to 1 minute, then take a deep breath.
5. To exit the pose, exhale and lower your chest, then lower your head back to the floor.

2. Wide-Legged Forward Fold Pose (Prasarita Padottanasana)

This pose helps in stretching hamstrings, hips and lower back and also helps in relieving tension from your spine. It is very important to round up your spine, as this can strain your back.

How to do :-

1. Start in a standing position with feet about 3-4 feet apart, toes pointing forward.
2. Inhale and straighten your spine, extending your arms overhead.
3. Exhale and bend your hips forward so your torso is parallel to the floor. If your hamstrings are tight, you can bend your knees slightly.
4. Place your hands on the floor, shoulder-width apart. Be sure to keep the spine long and the head in line with the spine.
5. Hold the pose for 30 seconds to 1 minute, then breathe deeply.
6. To come out of this position, inhale and lift your torso.

3. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

This pose improves spinal mobility and as it is a seated twisting pose so it can helps in relieving back pain.

How to do :-

1. Sit on the floor with your legs straight out in front of you.
2. Bend right knee and place right foot outside left hip, heel touching hip.
3. Place the left foot on the right thigh and place it on the floor outside the right knee.
4. Place your left elbow on the outside of your right knee and place your right hand on the floor behind you.
5. Inhale and straighten your spine, then exhale as you twist to the right and look over your right shoulder.
6. Hold the pose for 30 seconds to 1 minute, then breathe deeply.
7. Release the pose and repeat on the other side.

4. Supine Spinal Twist (Supta Matsyendrasana)

This pose helps in relieving back pain by stretching the lower back and hips. It can also improves spinal mobility.

How to do :-

1. Lie on your back with your arms out to your sides, palms facing down.
2. Bring your right knee to your chest and use your left hand to rest it on the left side of your body, keeping your right shoulder blade in contact with the floor.
3. You can turn your head to the right if it feels comfortable.
4. Hold the pose for 30 seconds to 1 minute, then breathe deeply.
5. Bring your right knee back to your chest, and lower your leg back to the floor. Repeat on the other side.

5. Reclining Pigeon Pose (Supta Kapotasana)

This pose helps in stretching the hips and glutes which helps in relieving the lower back pain.

How to do :-

1. Lie on your back with your knees bent and your feet flat on the floor.
2. Cross right ankle over left knee and bend right foot.
3. Lift your left foot off the ground, and pass your hands through the space between your legs, interlacing your fingers behind your left thigh.
4. Draw the left thigh toward the chest, and keep the right foot bent to protect the knee.
5. Hold the pose for 30 seconds to 1 minute, then breathe deeply.
6. Release the left foot and lower the left leg back to the floor. Repeat on the other side.