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Yoga Poses for Acidity and Back Pain

Updated on April 27, 2011

According to my experience, acidity and back pain are interrelated in people who work on computers all day long. We know there are other problems like carpal tunnel, dry eyes, leg numbness, and painful wrists but as I have been working on computers writing articles and proofreading medical documents for the last 10 years now, I think gastric acidity or acid reflux and back pain are the most common problems that give continuous discomfort to computer users or people doing desk job. Back pain happens because of bad posture and overuse. Acidity and gas happens because whenever we complete a meal, we sit down on the computer to do our work. Acidity happens due to lack of physical activity causing indigestion, which can sometimes lead to constipation also. I admit that I was having both of these problems until I discovered yoga. Now read my advice to help cure your acidity and back pain performing yoga poses.

If you are suffering from acidity, sinus problems, and back pain, I would suggest you some yoga poses I have been doing for the same:

Some asanas or poses are common and some are different for treating different problems, but you need to remember that they make effect slowly which is the natural way to cure a disease. It is better you do them along with sukshma yoga kriyas and simple pranayama or just with bandha or breathing.

Women doing pranayama yoga.
Women doing pranayama yoga. | Source

For gastric and stomach problems plus back pain, you can do vajrasana all three including sputa vajrasana, mudra vajrasana (also check Yoga Point Forward Bending Poses). You should also do pawanmuktasana, janushirasana, paschimottanasana, halasana, matsyendrasana (check ardha matsyendrasana picture below), mayurasana (advance yoga poses need flexibility and practice), bhujangasana. Along with these, one should practice mula bandha and uddiyan bandha for benefits.

Women doing ardha matsyendrasana.
Women doing ardha matsyendrasana. | Source

For sinus, the gaja karni or kunjal kriya are the best. You should always do kapalbhati after these exercises. Do this kriya once or twice a week and do anulom vilom in padmasana, sukhasana, or matsyasana postures (check youtube video for anulom vilom).

Youtube video for learning anulom vilom yoga exercise

Avoid forward bending yoga poses as paschimottanasana or janushirasana in case of severe unrelenting back pain. It depends on your condition of problem. If your back pain is minor, then you can do them also. Yoga is always done in balance which means right posture to balance left and forward bending to balance reverse. If your attempted poses are giving you strength benefits, then don’t drop them. Also these poses are for making body flexible so the body pain becomes nil for the daily yoga practitioner but don’t try to do anything forcefully. First do and take rest to see if it creates problem in your back and if you find improvement, then spend more time in doing vajrasana (check video tutorial), bhujangasana, and chakrasana. These three special yoga poses have the ability to cure slip disk problems to some extent.

A girl doing halasana yoga pose in a yoga training center in Delhi.
A girl doing halasana yoga pose in a yoga training center in Delhi. | Source
This is another variation of halasana, very tough indeed.
This is another variation of halasana, very tough indeed. | Source
Famous chakrasana
Famous chakrasana | Source

Change your diet plan and drink boiled or warm water instead of normal one to reduce stomach problems. Preserve water in copper glass or jugs for at least 8 hours or overnight and start drinking that water in the morning, this tip is very beneficial for people having constipation accompanied with acidity and reflux. Avoid heavy foods with yoga. Each yoga pose will need at least 3 continuous minutes for a beneficial effect.

For overall relief from general health problems, start doing around 40 to 50 surya namaskars in a day followed by savasana (corpse pose). If you are not comfortable to this first start workouts for a week or two with small poses practicing like vajrasana, tadasana, vrikshasana leading towards shavasana. Warming up and cooling down is very important with yoga training. Diet control is also very important. Take everything but in control and moderation. Another important advice is to never let your body starve at all, eat something nutritious every two hours and have warm water 3 to 4 glasses per day. After developing more flexibility and strength, start doing Hindu push ups (dand baithak exercise), halasana, chakrasana, janushirasana, matsyasana as mentioned above. Also remember that halasana is a very special yoga pose for fat reduction (check two halasana variations in pics above) and surya namaskar asana is good for flexibility and complete body balance. The ideal timings for doing surya namaskar pose for all its benefits are the timings of rising and dawn but best spiritual timing is 3.30 am, but if you have access to peaceful surroundings, then you can do all yogic asanas in both morning and evening, but you must always follow the precaution of empty stomach.

Vajrasana Yoga Pose for Beginners

So above were a few yoga poses and exercises for relief of stomach problems, sinus disorders, back pain, and some general health conditions. These yoga postures have helped me get rid of acidity, heartburn, and back pain issues and will definitely help you come out of these problems so that you are able to work effectively in the office or at home. Problems like back pain and acidity should not become a hurdle in your career growth and development.


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    • profile image

      manisha 4 years ago

      I am impressed. And to tell you frankly I am also interested to do yogas.

      But need trainer.Can you use your hubpage.


    • soni2006 profile image

      Rajinder Soni 4 years ago from New Delhi, India

      Thanks a lot for your comment subbu.

    • profile image

      srs 4 years ago

      i have a continues gas trouble issues and bowel symtoms in my abdomen. someone can u give a advise and how to release from this... Please help me someone:::::

    • profile image

      subbu 5 years ago

      hi soni

      i have so much of tress at work and i alwas like to do fastings..bcoz i like iam having terible stomach pain.last few month i took english medicine ,hemiopathi etc...last one week i have so much of gastric pain and acdt.some body told me to do yoga (aspecialy Gajakarni asana)plz help me how to do that and i want some videos...i saw so many very glad to see here mail id botswana

    • soni2006 profile image

      Rajinder Soni 5 years ago from New Delhi, India

      Yet morst yoga poses help in stomach pain but one must consider taking advice of a yoga trainer to know about some specific poses that should be avoided in this situation.

    • profile image

      fariha 6 years ago

      is there any yoga postures which should be avoided in stomach pain

    • soni2006 profile image

      Rajinder Soni 6 years ago from New Delhi, India

      There are so many postures in yoga and this is the reason why it can be called a complete body workout. Yoga is very good for people sitting on computers all long like you and me. If don't want to degenerate our body early, then we must never stop doing yoga which is an ultimate way to live healthy.

    • nextstopjupiter profile image

      nextstopjupiter 6 years ago from here, there and everywhere

      I practice yoga now for about two years, and all my back pain (and some other pains) have gone. Thanks for this hub!

    • soni2006 profile image

      Rajinder Soni 6 years ago from New Delhi, India

      Yes steph, you are right. We writers must engage in activities like yoga to keep ourselves fit and healthy.

    • stephhicks68 profile image

      Stephanie Hicks 6 years ago from Bend, Oregon

      Great info - yoga to help back pain! For most of us that work on computers this is helpful. Cheers, Steph

    • soni2006 profile image

      Rajinder Soni 6 years ago from New Delhi, India

      You are welcome Ancillotti.

    • Ancillotti profile image

      Ancillotti 6 years ago from Brasil, Vitoria - ES

      Thanks for your tips Soni!So I will try this!

    • soni2006 profile image

      Rajinder Soni 6 years ago from New Delhi, India

      Hello Ancillotti, if you think your body is very stiff, then yoga is best for you. If you have some health problems, then doing yoga will help you get rid of them but if you are total beginner into yoga, then first consult with a yoga trainer in your area. If there is no one available, then start doing yoga with the help of Internet. I learned yoga when I was just 15 year old. At that time, there was no Internet only books so I learned yoga reading books and from Yoga TV shows. All Yoga poses are not very difficult. Even there are some poses that you can do anywhere to relieve some minor health conditions immediately.

    • Ancillotti profile image

      Ancillotti 6 years ago from Brasil, Vitoria - ES

      Wow Soni!

      How do you bring increasingly innovative information! Did not think yoga could help with these symptoms because I have them all. I'll take courage and try, just do not know if my body is so flexible so ...