4 easy yoga poses that ease back pain caused by sitting for long

There are yoga asanas that can help restore muscle strength, improve spinal alignment, and increase flexibility. (Picture: Pexels)

• Back pain is rising among young adults with desk jobs
• Yoga asanas like Bridge, Child’s, Cobra, and Triangle pose help
• These poses improve spine strength, flexibility, and alignment

Did our AI summary help?

Back pain is increasingly becoming a problem, especially in young adults who work long hours at a desk. Persistent discomfort and aches also begin to affect their everyday lives. This is because our body is designed to move, and the spine is not meant to remain in a static position.

The good news is that there are yoga asanas that can help restore muscle strength, improve spinal alignment, and increase flexibility. Practising them consistently can help your spine feel less stressed and a lot more relaxed. Here are four yoga asanas that can help.

Bridge Pose (Setu Bandhasana)

Bridge pose is an excellent way to relieve back pain, as it strengthens the glutes, hamstrings, and core, which supports the spine. It also opens the shoulder and gives a good stretch to the chest, neck, and spine.

How to do it?

• Lie on your back with knees bent, arms at your sides, palms down, and feet flat on the floor.
• Inhale, slowly lifting the hips.
• Bring your chest to the chin and support your weight with your shoulders, arms, and feet.

Also read: 38-year-old physician reverses fatty liver, high bp, high cholesterol, type 2 diabetes, drops 56 kilos in 18 months

• You can interlace your fingers and press them into the floor to lift higher or support your back with your palms.
• Breathe easily, hold the pose, and release gradually.

Child’s pose (Balasana)

One of the gentlest moves to relieve back pain is the child’s pose. It is a restorative yoga pose that instantly resets the nervous system. It stretches the lumbar fascia and restores balance in the body.

How to do it?

• Kneel on the floor and sit on your heels.
• Open your knees wide to allow space for the torso to rest.
• Fold forward, resting your chest on your thighs and forehead on the mat.
• Extend your arms forward with palms down or bring them to your side with palms up
• Breathe deeply and then release.

Cobra Pose (Bhujangasana)

Cobra pose is quite effective for relieving back pain, as it reverses the siting hunch. It strengthens the spine and improves flexibility. It is also one of the easiest asanas to do.

How to do it ?

• Lie on your belly with legs straight and feet together, soles up.
• Place hands under your shoulders and elbows on the side with palms down.
• Inhale and lift your chest, keeping your back engaged and your public bone on the ground.
• Hold for 30 seconds, breathe deeply, and then release.

Triangle pose (Trikonasana)

This pose benefits by strengthening the legs and improving lateral flexibility. It stretches the back muscle that becomes stiff due to sitting all-day long.

How to do it?

• Stand wide-legged.
• Both the right and left foot should be facing outward with the heels pointed inward.
• Heels should be parallel to one another.
• Bring the arms to shoulder level, as you inhale, bend your torso to the right keeping your left arm straight.

Also read: Doctor says these 3 medicines can save a heart attack patient

• Bring the right hand close to your shin or ankle.
• Don’t tilt forward, keep rotating the chest towards the ceiling, so that the torso is in line with the legs.
• Keep your gaze up to the left palm.
• Slowly come back up and relax.

FAQs on yoga asanas that help relieve back pain

Q. Can yoga really help relieve back pain?

Yes. Gentle and consistent yoga practice can improve flexibility, strengthen back and core muscles, correct posture and reduce stiffness — all of which help ease back pain.

Q. Which yoga asanas are best for back pain?

Some commonly recommended poses include Bhujangasana (Cobra Pose), Marjaryasana (Cat Pose), Balasana (Child’s Pose) and Setu Bandhasana (Bridge Pose). These help stretch and strengthen the spine.

Q. How does yoga reduce back pain?

Yoga increases blood circulation to the spine, reduces muscle tension, strengthens supporting muscles and improves posture, which collectively reduces strain on the back.

Q. Is yoga safe for chronic lower back pain?

In most cases, yes — but it is important to practice under guidance, especially if the pain is severe or caused by conditions like a slipped disc or sciatica.

Q. How often should I practice yoga for back pain relief?

Practicing 3–5 times a week for 15–30 minutes can show noticeable improvement over time. Consistency matters more than intensity.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.