10 Easy Natural Asanas That Will Cure Your Back Pain Quickly

Backaches are common issues we face in our day-to-day lives and also take it for granted. But at some point our back revolts and make us realize that they too need attention and care. With yoga, one can keep the back issues at bay, cure back pain, improve blood circulation to the spine and nerves and correct the posture.

To prevent back from a debilitating state, start practicing these ten yoga poses for relieving back pain.


An amazing restorative pose to relax, Balasana stretches the entire back and hips, lengthens the spine and relieves lower back pain. You need to sit on your heels placing your hips over it and then raise the hands upward. Now bend forward holding them from the hip joint, keeping the forehead on the floor and hands placed in front of you. Hold the pose for a minute.

Marjariasana - Bitilasana

A simple yet effective yoga pose that relieves back pain, stretches, strengthens, massages the spine and makes it flexible. Start in a tabletop position being on your hands and knees. Now alter between rounding and arching the back and the pose is an ideal way of keeping the back in good condition.


Lie on the stomach on the floor with the hands beside the body and palms facing upward. Now lift the head, torso, arms, and legs off the floor, and hold the pose for 30 seconds. Locust is a wonderful yoga exercise to strengthen and tone the back and hips. It improves posture, reduce stress and more.

Adho Mukha Svanasana

Downward Dog is one of the most embodied yoga postures which rejuvenates the entire body, decreases anxiety and stress and cures back pain easily. The pose makes you form an inverted V pose from the hips and stretches the whole body.

Utthita Trikonasana

This classical standing pose stretches the hips, spine, and groin as well as strengthens the back, alleviates sciatica, neck and back pain and relieves stress. Stand with the legs 4 feet apart, and then turn the right foot forward, and the left outwards at 15-degree angle. Lift the arms parallel to the floor, tilt forward and bend towards the right. Now put the right hand on the floor and extend the left arm upwards. Hold the pose for 30 seconds, release, and repeat on the other side.

Supta Matsyendrasana

Another amazing restorative pose that promotes mobility and movement in the back and spine, Supta Matysendrasana stretches the spine and back, relieves pain and stiffness. Lie on your back with the arms extended outwards at the side of the body and bend the knees. Now drop them on the right side and turn your face towards left, stay in the pose for a minute, release, and do the same on the other side.


The pose gives a gentle backbend, strengthens and stretches the spine, soothes sciatica and removes stiffness. Lie on your stomach with hands beside the body and feet together. Now bring the arms close to the shoulder, and lift your head, chest, and shoulders off the floor and hold the pose for a minute.

Janu Sirasana

Sit straight with legs extended outwards, and then fold the right leg and place the sole of the right foot on the inner side of the left thigh. Now bend forward folding from the hip joint and place your head over the shin and hold the left foot with your hands. Hold the pose for a minute, release, and repeat on the other side. The asana strengthens the back muscles, relieves pain and is good for pregnant women.


Stretches the entire body, relieves back pain and strengthens it, alleviates sciatica, reduces stress and you begin the pose while being on your four. You need to perform the pose on both sides without straining the body. The pose gives amazing stretch to your back.

Setu Bandhasana

An inversion backbend pose, Setu Bandhasana is both stimulating and a restorative pose that stretches the spine relieves backaches and strengthens the back. The pose is easy to perform yet very effective for back related issues.

End the session with Savasana, and during your Yoga Teacher Training in Nepal acquire intensified knowledge and practice of these amazing poses.

Author Bio-  Manmohan Singh has been a practitioner of yoga and Ayurveda for the last 12 years. He is managing director of Rishikul Ayurshala, an authentic Ayurveda training institute. The Institue offers ayurveda courses in Kerala India and ayurveda cooking classes in kerala India. The institute’s goal is to provide the simplest healing solutions and treatments for multifarious health problems. Apart from the institute management, Manmohan Singh loves to spend time writing, doing photography and traveling.
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