According to the National Institutes of Health, 80 percent of Americans will experience lower back pain at some point during their lives. Your lower back is designed to stabilize and support your every movement. When it’s out of whack, your back feels awful, your everyday life is affected in profound ways, and your mental health can plummet. Yoga can help, so do yoga for back pain.

Yoga asanas for back pain relief:


  • Stand with your feet widely apart and your weight evenly distributed on both feet.
  • Inhale deeply and lift your arms above your head. Interlock your fingers, palms facing up. Keep your focus forward.
  • Exhale and raise your shoulders to your ears. Roll your shoulders back and lower your spine while straightening your spine and expanding your chest.
  • Relax all your muscles.
  • Return to the starting position.
  • Repeat it 2 times.


  • Go to your knees just like a cat. Place your shoulders over your wrists and your hips over your knees, with your weight equally divided between your hands and knees.
  • Start with a neutral spine. Focus on a point in front of you.
  • Inhale and push your belly button towards the floor. Lift your chin and lean backwards towards your spine. Stretch like a cat, pointing the tailbone up.
  • Exhale, then pull the belly button in towards the spine. Your chin should rest on your chest, and your vision should be directed towards your nose. You should have a rounded back.
  • Do as many rounds as you like, focusing on a flowing movement that extends and relaxes your spine.
  • Repeat it 2 times.


  • Lie on your stomach with your chin on the floor.
  • Place the arms under the belly.
  • The hands are under the thigh, palm facing downward.
  • Breathe in and press your palms against the mat.
  • Keep the legs straight and raise the legs as high as is comfortable.
  • Hold this pose and keep breathing.
  • Breathe out, return to the starting position, and relax.
  • Repeat it 2 times.

Viprit Naukasana:

  • Lie on your stomach on the floor, and stretch your arms back along the sides of your body.
  • Exhale and simultaneously raise the head, chest, and legs off the floor as high as possible. Hands should never be placed on the ground. Just the front of the stomach should be on the floor.
  • Contract the hips while stretching the thigh muscles. Maintain both legs completely stretched and straight, contacting at the thigh, knees, and ankles.
  • Maintain this posture for as long as you can while breathing normally.
  • Repeat it 2 times.


  • Put your palms directly under your shoulders on the ground. Straighten your elbows and hug them against your sides.
  • Stop for a moment, with your neck in a neutral posture, staring straight down at your mat. Fix your pubic bone to the ground.
  • Inhale to raise your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Keep your elbows hugging your sides. Don’t let them fly out to either side.
  • Maintain a neutral neck position. Don’t turn it up. Your eyes should be fixed on the ground.
  • Repeat it 2 times.


  • Lay on your stomach with your arms beside you and your feet hip-width apart.
  • Fold your knees softly and attempt to lay your ankles on your hips.
  • Hold your ankles with your hands.
  • Try to lift your thighs and chest off the ground as high as possible.
  • Now try to maintain this position for about 30 to 60 seconds.
  • To get out of the posture, leave your ankles and lay straight again.
  • Relax for some time.
  • Repeat 

Benefits of Yoga for Back Pain Relief:

  • Relaxes and stretches muscles
  • Strengthens muscles
  • Improves blood flow
  • Promotes a neutral spinal alignment
  • Improves mental health

Also Read: Everyday 2 mins plank to reduce back pain and improve posture

Yoga for Back Pain Relief with O’Coach app:

Practicing yoga for even a few minutes a day can help you gain more awareness of your body. This will help you notice where you’re holding tension and where you have imbalances. You can use this awareness to bring yourself into balance and alignment. Invest 5-10 mins , doing yoga with O’Coach app can helps stabilize your spine.

O’Coach custom workout app helps us manage and perform your daily workouts. Especially for people with desk jobs, it makes it easy for them to fit basic exercises into their routine schedule.

Full Plan Details
15 sec
(2 times)
10 sec
(2 times)
15 sec
(2 times)
10 sec
Viprit Naukasana
15 sec
(2 times)
10 sec
(2 times)
10 sec
(2 times)
10 sec

10-min yoga for back pain relief
Download the O’Coach App to perform 10-min yoga for back pain relief routine

Download the 100% free O’Coach custom workout app to perform your daily 2-5 mins workout with the O’Coach app.

  • You can also create your own custom workout routine according to your need and preferences.
  • You can add reminder schedules for your exercises based on your convenience and requirements.
  • You can create a small community with your friends and supporting family members to keep you motivated and ensure progress.

Try to add 10 mins of yoga to your routine with the help of O’Coach app.

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