5 Yoga Asanas to Relieve Back Pain Instantly

Back pain is a common issue caused by poor posture, long hours of sitting, or stress.

Yoga offers gentle yet effective stretches that strengthen muscles, improve flexibility & provide instant relief. Here are five asanas to try.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Start on all fours. Inhale, arch your back (Cow), and exhale, round it (Cat). This dynamic stretch warms the spine, reduces stiffness, and improves flexibility.

Child’s Pose (Balasana)

From a kneeling position, stretch your arms forward and lower your torso to the floor. This pose gently elongates the spine and relieves tension in the lower back.

Downward-Facing Dog (Adho Mukha Svanasana)

Lift your hips toward the ceiling, forming an inverted V-shape. This asana stretches the back, shoulders, and hamstrings while improving circulation.

Cobra Pose (Bhujangasana)

Lie face down, place your hands under your shoulders, and lift your chest while keeping your lower body grounded. This strengthens the spine and eases stiffness in the back.

Seated Forward Bend (Paschimottanasana)

Sit with legs extended and reach for your toes while keeping your spine straight. This stretches the entire back, relaxes tight muscles, and reduces discomfort.

Practicing these asanas daily, even for 10–15 minutes, can significantly reduce back pain, improve posture & increase overall spinal flexibility.