Yoga for Back Pain | 5 Asanas to Relieve Stiff Back Pain


Back stiffness affects practically everyone these days, both the elderly and the young. People spend the majority of their time working on computers or laptops, sitting with their necks bent for extended periods of time or back arched, and so on. They slouch on the sofa or chair at home while watching TV or studying. Poor postural habits are a major cause of stiff back. A stiff back can impact your day-to-day activities. Yoga asanas are effective techniques for improving flexibility and strengthening back muscles.


Here are the top five asanas that will help you get instant relief from a stiff back:

  • Paschimottanasana

Paschimottanasana is an excellent forward bend asana that gives an intense stretch to the spine and brings flexibility. It also helps in correcting minor deformities of the curvature of the spine and improves blood circulation in the veins and arteries.

  • Sitting on the mat, extend both your legs fully and keep the toes facing upwards.
  • Maintain an erect posture, by keeping your spine, shoulders, neck erect and look straight ahead. Keep your hands relaxed beside your body with your palms facing down.
  • While inhaling, lean backward keeping both your hands beside your chest folded at the elbow, palms facing downwards.
  • Your elbows should not be pointed sideways, but rather backward.
  • While exhaling, bend forward stretching your hands to hold the toes, trying to touch the head to the knees without bending your knees.
  • Stay in the posture for six seconds while suspending your breath.
  • Now slowly inhale and to the starting position. Do this 5 times.


  • Hastapadangushthasana Window Support

Hastapadangushthasana helps to strengthen your arms and back muscles. These simple window support variations help to loosen the tight muscles and relieve tension, without much pressure on the back or legs.

  • Stand with your feet together, facing at the window. Inhale.
  • Now lift your right leg and place it on the window pane.
  • Slowly bend forward and try to touch your toes.
  • Don’t arch your back. Keep your neck and back lengthened while bending forward.
  • Hold for 5 seconds. Now slowly come up. Repeat with the other leg.
  • Another variation, stand facing sideward near the window. Inhale.
  • Now lift your right leg and place it on the window pane.
  • Slowly bend your waist and try to touch your right toe with your left hand. This will give a good side stretch.
  • Hold for 5 seconds. Now slowly come up. Repeat with the other leg.


  • Janu sirsasana

Janu sirsasana is a simple yet excellent asana that helps in extreme stretching of your back muscles and brings suppleness to your spine.

  • Sit with your spine straight on the mat.
  • Slowly, stretch your right leg in front of you.
  • Fold your left leg and try to place the sole of your left leg against the right thigh.
  • Inhale, stretch your hands up, and exhale, bend forward.
  • Place both hands on the floor and stretch forward as far as you can.
  • Try to rest your head on your right knee.
  • Come up gently while breathing, keeping your hands stretched, and bringing them down to your sides while exhaling.
  • Repeat with the left leg now. Do the cycle 5 times.


  • Kapota Asana Lying Down variation

Kapota Asana Lying Down variation can help to provide quick relief from back stiffness and pain. It will provide excellent stretch to the lower back and hamstring muscles and relieve the tension accumulated in those areas.

  • Lie on your back with legs stretched straight.
  • Now bend your knees and bring the feet close to your hips.
  • Next, lift one leg and cross it over the other, keeping your knee bent. Your ankle should rest on your thigh just above your opposite knee.
  • Clasp your hands together around your knee and gently pull to raise your knee and foot off the floor.
  • Only pull towards your body as far as you can comfortably go and feel a stretch.
  • Repeat with the other side. Do this cycle 5-7 times.


  • Bidalasana

Bidalasana is known for its benefits for the back. This asana not only gives a good stretch to the neck, shoulders, and back, but also relieves stiffness instantly. Regular practice of this asana can help to stretch and tone the spine.

  • Get down on your knees and place your palms parallel to your knees on the floor.
  • Check that your back is not arched and that it is in a neutral position.
  • Make sure your wrists are aligned with your shoulders and your knees are aligned with your hips.
  • Now, while taking a deep breath, slowly arch your back and stare up at the sky.
  • Slowly counterpose this with a cat pose, while exhaling, gently pulling in your abdomen and rolling your back, tuck your chin towards your chest.
  • Return to the starting position after 4 to 5 repetitions.

Young people are developing stiff backs as a result of their stressful schedules or lifestyles. Whether you have a stiff back quite often or only once in a while, it’s critical to pay attention to your body and take prompt action to relieve stiffness. So practice these 5 best asanas regularly to effectively reduce stiff back pain. Stay Healthy, Stay Safe!

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