Chronic back pain is one of the most common reasons people turn to yoga — and for good reason. Unlike generic exercise, therapeutic yoga addresses the specific muscular imbalances, postural habits, and movement patterns that cause and perpetuate back pain.
1. Balasana (Child's Pose)
This gentle forward fold decompresses the lumbar spine and releases tension in the lower back, hips, and thighs. Hold for 1-3 minutes, breathing deeply into the back body. Use a bolster under your torso if needed.
2. Supta Matsyendrasana (Supine Twist)
Lying on your back, draw one knee to your chest and guide it across your body. This gentle spinal rotation releases tension in the paraspinal muscles and improves spinal mobility. Hold each side for 1-2 minutes.
3. Setu Bandhasana (Bridge Pose)
Bridge pose strengthens the glutes, hamstrings, and lower back while opening the hip flexors — a combination that directly addresses the most common cause of lower back pain: weak posterior chain and tight hip flexors from prolonged sitting.
4. Marjaryasana-Bitilasana (Cat-Cow)
This flowing movement between spinal flexion and extension lubricates the intervertebral discs, improves spinal mobility, and gently massages the muscles along the spine. Practise 10-15 rounds daily for cumulative benefit.
5. Viparita Karani (Legs Up the Wall)
This restorative inversion gently decompresses the lumbar spine, reduces inflammation, and calms the nervous system. Even 5-10 minutes can provide significant relief from lower back pain and fatigue.
"Back pain is rarely about the back alone. It is a signal from the whole body — asking for more movement, better posture, and deeper rest."
— Neelam Verma
Neelam Verma
Yoga Therapist & Wellness Expert
Certified yoga therapist and prenatal yoga specialist with 10+ years of experience guiding women through pregnancy, postpartum, and therapeutic recovery.
