Let’s face it, work from home has been more like work from the bed or work from the couch and our postures have gone for a toss because of it. Many people, particularly youngsters, have been experiencing acute back pain.

Did you know that simple yoga poses can help reduce temporary pain and even correct your posture?


Try the following yoga asanas regularly to get relief from back pain -


This asana is known to loosen up the muscles of your neck, arms, shoulders and also to extend the spine.

How to perform:

  • Stand with your feet shoulder distance apart.
  • Breathe in, and while you do so, lift your arms up.
  • Bring your palms together over your head slowly.
  • Hold for a few seconds and then release.



This asana relaxes the pent up tension in the nerves and helps your body feel at ease.

How to perform:

  • Lie on your abdomen with your chin touching the ground and arms at your sides.
  • Remember to keep your heels and toes together.
  • Inhale while lifting your legs together above the ground.
  • Hold this asana for a few seconds and then release slowly.

Tip - apply pressure on your fists to perform better.



Commonly known as the cow pose, this asana benefits the muscles of the lower back, knee and the neck and also acts as a warm up for the spine.

How to perform:

  • With your 4 limbs form a position resembling a table.
  • Ensure that your knees are parallel to your hips and you’re looking at the ground.
  • Breathe in slowly and lift your head facing forwards.
  • Stay in this position for a couple of seconds and then release slowly.



Being primarily focused on cervical vertebrae, this asana also relieves stiffness and pain in the neck.

How to perform:

  • Lie on your back and breathe in normally.
  • Now tilt your head backwards to form a curve with your back and neck.
  • The tip of your head must be in touch with the floor or mat.
  • In case of difficulties, use your forearms and elbow to hold the position.
  • Breathe normally and release after a few seconds.


This asana is highly recommended to ease back pain and improve the health of the spine.

How to perform:

  • Lie on your back.

  • Slowly raise your legs to the sky, above your head in the backwards direction.

  • Place your arms firmly on the floor or mat.
  • Keep your neck straight and touch your toes to the floor or mat.


Taking care of your back and posture is extremely important for your overall health. Support these yoga asanas with healthy lifestyle choices and minimum 20 minutes of movement daily.


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