About Careers Internship MedBlogs Contact us

Yoga For Back Pain

Written by Medindia Content Team | Reviewed by Medindia Complementary Medicine Team on Mar 08, 2013


Asanas for Back Pain

The Corpse Pose or Savasana

This Asana is helpful in releasing tension and relieving pain in the muscles of the back. In this pose, the body gets complete rest and the mind is at peace. 'Sava' means a dead body in Sanskrit and it is also called the relaxation posture.



  • Lie on your back with arms beside your body and palms facing up.
  • Close your eyes and allow all the muscles to relax.
  • Concentrate on each external limb of your body, starting from the toes till the head.
  • Relax each and every part of the body and remain motionless.
  • Remain in this position until you feel completely rested.
  • Do this asana for 5-10 minutes.



  • This Asana takes away physical and mental stress and strain. It revitalizes the entire body.

Tad Asana


This Asana helps to stretch the spinal cord and is good for the muscles of the arms, shoulders and the neck.


  • Stand with your feet apart. Keep the arms at your side.
  • Inhale and lift the arms upward until the palms touch each other over the head.
  • The arms must be held straight.
  • Maintain this position for a few seconds.
  • Exhale and bring the arms back to the original position.
  • Repeat for a few times and relax.


  • The spine is stretched. It eases tension along the muscles of the back.

Fish Pose or Matsyasana


  • Lie on your back on the floor. Inhale.
  • Slowly tilt your head backwards until the back is arched and the crown of the head touches the floor.
  • The forearms and elbows can be used as support to assume the posture.
  • Breathing should be even.
  • Hold this position for 2-5 minutes and relax.


  • This targets the cervical vertebrae and relieves stiffness in the neck.

The Locust or Shalabhasana


  • Lie on the floor with the abdomen touching the floor and arms at the side; the chin should touch the floor.
  • Keep the heels and toes together;the fists should touch the floor.
  • Inhale slowly and lift the legs above the floor by applying pressure on the fists.
  • Hold this position for a few seconds and exhale.


  • It targets the muscles of the back and helps to eliminate tension in the nerves.

Post a Comment

Comments should be on the topic and should not be abusive. The editorial team reserves the right to review and moderate the comments posted on the site.


SohamYogaStudio, India

Yoga with proper use of props helps overcome many issues of bones and joints. we have seen good improvement on students.

cates, N/A

I have not seek any medical assistance regarding my back pain yet. Im worried of what the medical result would show and that the doctor suggesting of having an operation would be worst. Having read this article enlightened me so might as well enroll to yoga to ease my back pain. Thanks a lot.

Johannes3528, Bangladesh

I am not able to do a who lot with my back pain, as dishes, and other things as walking, as a matter of fact due to the pain in my back area, I am just not even able to walk, and this method that you mention, i would like to get more information.

kumkum46, India

lumber spondylysis in L4 L5 and siyatica in both legs

NalinAsawa, India

thanks... but some images on each asana will be more helpful.
I request you update it with it's step by step graphical representation

Recommended Reading
What's New on Medindia
Top 10 Vitamin B12 Foods for Vegetarians - Slideshow
Targeted Screening Program Beneficial for Prostate Cancer Screening
Are Menopause Symptoms Troubling You?: Try these Options
View all
YOGA - Related News Why Yoga Mats Made of Ayurvedic Herbs are a Big Hit?
International Yoga Day: Online Yoga Reduces Stress, Anxiety and Depression
Practice Yoga for Good Health and Wellness: PM Modi
Yoga for Humanity: PM Modi Inaugurates 8th International Yoga Day
International Yoga Day 2022 - 'Yoga for Humanity'
International Yoga Day: Do Expecting Mothers Practice Yoga?
Tamil Nadu Governor Presides Over Yoga Day Celebrations
10 Proven Benefits of Yoga for Kids
Fuel Your Health with Walnuts and Yoga
Yoga With Alexa: All You Need to Know
More News

Medindia Newsletters Subscribe to our Free Newsletters!
Terms & Conditions and Privacy Policy.

Most Popular on Medindia

Iron Intake Calculator Pregnancy Confirmation Calculator Daily Calorie Requirements Find a Hospital Post-Nasal Drip Accident and Trauma Care Drug - Food Interactions Blood - Sugar Chart Find a Doctor Hearing Loss Calculator

Disclaimer - All information and content on this site are for information and educational purposes only. The information should not be used for either diagnosis or treatment or both for any health related problem or disease. Always seek the advice of a qualified physician for medical diagnosis and treatment. Full Disclaimer

© All Rights Reserved 1997 - 2022

This site uses cookies to deliver our services. By using our site, you acknowledge that you have read and understand our Cookie Policy, Privacy Policy, and our Terms of Use