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5 Effective Yoga Poses for Healing Back Pain

Updated on June 25, 2017

When the herniated disc present in our lower back puts pressure on the nerve root that goes to legs, it may result in pain in our buttock regions. With Yoga, we have some simple poses which if performed regularly, can make you say Goodbye to any such pain.

Here I am bringing forward some key yoga asanas or poses which have proved to be very effective in getting rid of lower back pain.

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Ushtra-asana pose
Ushtra-asana pose
Ushtra-asana pose

Ushtra Asana

Step-By-Step Guide

  • Sit up on your knees with calves of your legs flat on the floor.

  • Then bending backwards grasp right angle with right hand and left ankle with left hand.

  • Inhale slowly while pushing the abdomen forward, lifting your upper body while hands kept at the same position. Tilt the head as far back as possible.

  • Hold the position for some time.

  • Exhale while releasing the position


  • Hold the posture for as long as you can hold your breath(approximately 30-50 seconds).

  • Repeat the asana three times in a row.

Ushtra-asana or the camel pose(ushtra means camel) helps to relief back pain when performed in regular periods. For lower back and buttocks pain, this pose is highly recommended.

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Uttanmanduka-asana pose
Uttanmanduka-asana pose
Uttanmanduka-asana pose

Uttana Manduka Asana

Step-By-Step Guide

  • For this, you need to kneel down first. Stretch both your legs backwards.
  • Gently place your buttocks on your heels and your thighs on the back portion of your calf muscles.
  • Once you sit down, join both your toes and spread the knees as much as possible. Keep your back straight.

  • Raise your arm, bend them from the elbows and touch the back of your opposite shoulder from each arm.

  • Hold the position for some time(till one breath).


  • Follow the same procedure with this posture too. Inhale slowly while going to this position and hold it as long as you hold your breath and then relax the posture while exhaling.

  • Perform it from 3-5 times in a run.

Uttana Manduka Asana(Manduka means 'frog' in Sanskrit) removes both upper and lower back ache. It helps in stretching your spine and also helps in maintaining a good posture if performed routinely. A good posture is equally necessary for less vulnerability towards any kind of back problem.

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Bhujang-asana pose
Bhujang-asana pose
Bhujang-asana pose

Bhujang Asana

Step-By-Step Guide

  • Lie down on your stomach. Keep your legs together and heels joined.

  • Place your hands under your shoulder.

  • Breathing in, lift your chest upwards. Elbows should be bent and close to chest.

  • Open up your chest more and tilt your head backwards.

  • Balance the position.


  • Like other asanas, this asana is also advised to be done 3 times in a row.

Bhujang asana, in particular helps to remove lower back pain and is very effective. Bhujang is the Sanskrit word for 'snake' or 'serpent' and this posture resembles that in many ways.

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Salabh-asana pose
Salabh-asana pose
Salabh-asana pose

Salabh Asana

Step-By-Step guide

  • Lie on your stomach and put your legs straight as in the case of Bhujang Asana
  • Slowly raise the right leg of the ground while inhaling. Raise it to as much as possible up to around 45 degrees.

  • Hold it for 10 seconds.

  • Put the right leg down. Repeat it with your left leg in the similar way.

  • After holding it for 10 seconds and bringing it down, next try performing it with both the legs. Lift both the of the ground and hold them for 10 seconds.

  • Slowly, bring them down.


  • Perform the above mentioned process 2 times.

Salabh asana or the locust pose which is usually performed along with the Bhujang asana mentioned above is also very beneficial in getting relief from the lower back pain. Both of these are essential forms of asanas which are performed while lying on the stomach.

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Makar-asana pose
Makar-asana pose
Makar-asana pose

Makar Asana

Step-By-Step guide

  • Lie down on your stomach.
  • Join your elbows, making a stand and place your palms under the chin.
  • Keep your elbows and legs together and lift your chest up.
  • During inhaling, first fold your one leg at a time and then both the legs together.
  • During folding, your ankles should touch the hips.
  • While exhaling, your feet should be straight and keep your head steady.


  • Repeat this asana for 7-8 times.
  • If you feel comfortable, you can also continue it for more than 7-8 times.

Well, makar-asana or the crocodile pose is an excellent pose for someone going through the problem of spondylitis or slip discs. It also relaxes our complete body and stretches our muscles and joints. Above all, it is the simplest of all the above poses mentioned.

This was the complete guide to all the major asanas which are also very well known in the field of medicine and physiotherapy to get away with your back ache problems.

Please feel free to suggest or ask anything about this article.


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