Cure your back pain with easy yoga asanas

What causes back pain?

Back pain is considered as the most common acute body pain they range from mild to severe and from youths to senior citizens. There could be multiple reasons that people might experience back pain namely not having proper posture, not doing enough exercises to keep spine healthy.

Not having proper posture: Increase in sedentary lifestyle has lead to various postural problems. In order to keep this in check make sure you have a proper posture while sitting, walking or sleeping. If you have to sit on desk for prolonged durations try to take breaks ideally after an hour to stretch your body.

Not doing exercises: If you are in the age bracket of 27 – 57 where your majority of time is dedicated to work then you should taken out some time to exercise and look after your health because no one else is going to this for you, you have ensure that you follow a healthy routine.

Improper diet: “These days people think that you’re on a diet if you eat real food” having a health meal is crucial for your health. Work culture often leads us to eat unhealthy food or pre cooked food. This has become a common lifestyle habit of most people of consuming pre cooked meals, this leads to reduction of foods quality.

How can we overcome backpain

NOTE: These exercises are only for people who are suffering from acute back pain from posture related issues if the problem still persists then do consult a physician.

setu Bandhasana


  • Lying on your back bend both knees and place the feet flat on the floor hip width apart.
  • Keep arms alongside the body with the palms facing down.
  • Inhale and lift the hips and hold for 30 secs.
  • Exhale and slowly bring your spine back to the floor.

Hastapadasana (Standing Forward Bend)


  • Stand straight with feet together and arms alongside the body.
  • While breathing out bend down towards your feet.
  • Stay in the posture for 20 seconds and continue to breath deeply.
  • Keep the legs and spine straight hands rest either on the floor, beside the feet or on the legs.
  • Try to move your chest as close as possible towards your knees.
  • As you breathe in slowly come up to the standing position.

Balasana (Child’s Pose)


  • Sit in Vajrasana.
  • Slowly move forward until your forehead rests on the mat and your big toes to touching the floor.
  • You can rest your arms alongside your body, you can also extend your arms in front of you.
  • Stay in this pose for 20 seconds.