5 Effective Yoga Asanas for an injury-free back!

In yoga sutras, it is said, you are as healthy as your spine. So, if you are someone that keeps complaining about backaches or frequently find it difficult to get up from bed, we strongly suggest that you take up some yoga exercises.

Below mentioned are 5 yoga asanas for lower back pain that you can do anytime:

SuptaPadangushtasana- Lying Hamstring Stretch

yoga for back pain


  • Lay on your back with your legs stretched straight out and flex your feet
  • Exhale deeply and pull your right knee towards yourself, close to the chest. Try to hold your right foot with your left hand, and if that is becoming a task then put a strap around the arch of your feet.
  • Once you have established a hold on your feet, try to straighten your knee without losing the grip of your feet. Ensure that your shoulders are pressed on the floor.
  • Stay in this position for 2 – 3 minutes. Replicate the same process for your left leg. Remind yourself to bend your knee and stretch it out straight ahead while releasing the posture

This gives one the ability to open up the back and make it flexible, which is why yoga does wonders when it comes to backache.


Marjari asana – The Cat Pose

yoga for lower back pain


  • Get down on the mat with your hands and knees in a table-top position
  • Make sure that your knees are in line with your hips similar to the way a cat is on all fours on the ground
  • Let your head drop casually and look at the floor
  • While inhaling look forward, and let your back bend inward and your belly reach the ground
  • While exhaling, arch your back and look towards the floor, similar to a cat when it’s stretching.
  • Repeat this process 5-10 times slowly feeling every bit of the stretch. This is an effective way of doing yoga to rid yourself of back pain.


Marichiyasana -Seated Twist

Yoga excercise


  • Sit in an upright position with your legs stretched out in front. Bend your right knee and keep your feet flat on the floor, with the right heel close to your left leg.
  • Inhale deeply and stretch your left arm up on top of your head and keep stretching it from your spine
  • Exhale and place your right hand one the floor exactly behind your tailbone, and if f this is out of your ability you can take your hand slightly away. Bring your left arm over your bent knee and place your elbow on your knee. Gaze over your right shoulder.
  • Stay in that pose for about 1 minute and then exhale and let go of the posture. Repeat with the other leg. This pose helps in opening your waist and lengthening your back because of which yoga for waist pain is highly recommended.

AdhoMukhaShavasana – Downward facing Dog pose

yoga for neck and shoulder


  • Sit on the mat on all your fours in a table-top position. Your back should be straight and lengthened and your hand and feet should parallel to your body.
  • Your hands should be shoulder-width apart and feet, hip-width apart.
  • Inhale a deep breath and when you exhale, lift your hips high as though touching the ceiling and straighten your knees while placing your feet flat on the ground.
  • You should feel the stretch in your back. Your hands should be pressing the ground.
  • Hold this position for about 10 breaths. Inhale and exhale slowly.
  • After you have finished, exhale and bend your knees and relax.

SaralBhujangasana – The Sphinx


  • Lie flat on your mat with your face directed towards the ground and chin touching the floor.
  • Straighten your legs, pull your feet together and point your toe backwards.
  • Keep your hands right next to your head, shoulder-width apart. Tuck your elbows in to the side of your body
  • Inhale deeply, lift your chest and head up till your elbows are at ninety degrees. Your forearm should be resting on the mat.
  • Stay in this position for up to 8-10 breaths. Exhale, and lower your chest to the ground. Repeat this procedure 10 times.

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