Back is one of the most important parts of our body that has made us human – allowing us to stand
straight. Our backs also support some of the very important organs, like spine, our head, and hips. As it’s
a part of our body, we have to take care of it like that. Unfortunately, because of our bad habits, we
often get back pain – one of the nastiest, disgusting feelings that turns everything into hell.
Back pain is one of the common complaints – most of us have become a victim of it. This pain is usually
caused by lifestyle habits, such as, sitting with poor posture on the couch or working long hours at a
desk job. Sometimes, this pain is only temporary but in some cases, maybe much more debilitating. In a
serious situation, medical advice is necessary. However, we can get rid of such pain by strengthening the
back. By improving the circulation of the nerves and spine, we can relieve this pain easily. The good
news is, yoga posture can help us a lot. These yoga postures will help you get a painless back.
1. Sphinx Pose
Get started by putting your stomach on the mat, keeping your feet at a comfortable distance.
Keep yourself up above your arms. Your elbow should be down to your shoulder, a little bit
forward if necessary.
Keep your forearms parallel to each other, or a slight together according to your comfort.
Pull your head and chest up while dropping the shoulder blades and pulling arms back mildly.
You’ll feel a slight pressure on your spine.
Let your legs to take the pose further ahead – push the mat with your feet top and pull the knee
Hold the pose while keeping your jaws and eyes relaxed.
After holding on up to 30-60 seconds, you can return back to normal – exhale slowly and put your body
into relaxed mode. You can put your forehead on your arms as well.
2. Cat-Cow Pose
Put your hands straight down to your shoulder along with your wrists and keep your knees
under your hips directly. Keep your fingers pointed straight to the top. Keep your shins and
knees apart hip-width. Bend your head downwards softly while keeping the head in a neutral
Then, approach to the Cow pose. While you inhale, relax your belly to go towards the mat. Pull
up your chin and chest, gazing up towards the ceiling.
Spread your shoulder blades and draw the shoulders wide from your ears.
Change into the Cat pose. As you exhale, push your belly to your back and round your back
aligned with the ceiling. This pose is best described as a cat that’s stretching its back.
Ease your crown of your head towards the floor but don’t put force to your chin to your chest.
Thus, this cycle can continue – inhale into Cow pose, exhale into Cat pose. Do this for 10-20 times and
rest by sitting back on your heels, keeping your torso upright.
3. Camel Pose
Sit on your knees, keeping them hip wide apart. Keep your body upright and your toes tucked
under your heel.
Put your hands on your lower back while your fingers pointing to the ground.
Make sure that your hands and your hips aligned with your shoulder. As you inhale, push your
tailbone towards the pubis, like your navel pulling it outwards.
Start bending your back towards your thighs and try to touch your heel. Continue bending until
you can touch keeping your entire arm straight.
Make sure not to push your neck – keep it in a neutral pose. If you’re flexible enough, you can start
laying your feet down on the mat, like in the “Camel Pose – 2”.
Hold the pose for 30-60 seconds. Then, gently exhale and come back to the initial pose from step 1.
4. Seated Forward Fold
Sit gently, keeping your legs spread in front and your arms put normally under your shoulder.
There should be no bend in your back.
Raise your hands upwards, stretching your spine. Now, start bending slowing towards your feet.
Make sure that your entire legs are kept parallel to each other. Put your heels, knees touched on
Continue bending unless you reach your limit where you can bend no longer. Generally, you can
touch your feet with your hand and grab it for an extra pull to your bending. If you can’t, just try
to keep your hands straight towards your feet.
Breathe gently. With every exhale, push yourself a little bit forward, lengthening your spine a
Stay in the pose for 1-2 minutes. You can stay longer if you want. After that, gently return to normal
sitting position, the backward steps when you were bending.
5. Seated Spinal Twist
Start with sitting with a straight back. Let both your legs spread straight in front of you.
Your right foot should be on the left of your left thigh. Return your left foot to your right hip as
Keep your right fingertips to your backside, while you bring your left knee towards your chest.
As you inhale, sit up tall. As you exhale, twist your body anti-clockwise from the bottom of your
For twisting a bit deeper, put your left elbow outside of the right knee, allowing you more
You can hold on to this pose for 5-10 breaths. Then, gently return to normal state. You can easily do the
same with the other side of your body, allowing your spine twist in both directions and balancing its
With all these steps, you can easily make sure that you have a fit and flexible back that can suit any
situation. By doing these steps on a regular basis, you can reduce the chance of getting a back pain up to
almost 0%. Just make sure that you follow them properly, granting extreme flexibility to your back.