5 Essential Yoga Poses for Back Pain Relief and Posture Correction

11 Jun 2025, 09:43 AM IST
Author: Poonam Singh | Credit: Canva

Back pain and poor posture have become common issues due to long hours of sitting, improper alignment, and a sedentary lifestyle.

Author: Poonam Singh | Credit: Canva

Practicing yoga regularly can help relieve back pain, strengthen muscles, and correct posture naturally.

Author: Poonam Singh | Credit: Canva

Cat-Cow Stretch (Marjariasana-Bitilasana)

Author: Poonam Singh | Credit: Canva

This dynamic movement improves spinal flexibility and releases tension in the back.

Author: Poonam Singh | Credit: Canva

Child’s Pose (Balasana)

Author: Poonam Singh | Credit: Canva

A resting pose that gently stretches the lower back, hips, and spine, providing immediate relief from stiffness.

Author: Poonam Singh | Credit: Canva

Downward-Facing Dog (Adho Mukha Svanasana)

Author: Poonam Singh | Credit: Canva

This classic pose lengthens the spine, strengthens the shoulders, and realigns the back.

Author: Poonam Singh | Credit: Canva

Cobra Pose (Bhujangasana)

Author: Poonam Singh | Credit: Canva

Strengthens the lower back muscles and promotes better posture by opening the chest.

Author: Poonam Singh | Credit: Canva

Mountain Pose (Tadasana)

Author: Poonam Singh | Credit: Canva

Builds postural awareness, encourages spinal alignment, and improves balance.