9 easy Yoga asanas to reduce chronic back pain and improve posture

Causes of back pain
Back pain can turn everyday tasks into challenges. Whether it's a dull ache after sitting too long or a sharp twinge when bending down, lower back discomfort has become a modern epidemic. From teens glued to mobile screens to adults hunched over laptops, it seems everyone’s back is crying for help. Yoga poses practised consistently and mindfully, will help relieve your pain (Images: Canva)

It isn’t always injury or ageing
"Back pain isn’t just a result of age or injury,” Dr Narendra K Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center, tells Moneycontrol. “It’s increasingly rooted in poor posture, sedentary lifestyles and stress. Yoga offers a safe and sustainable way to both manage and prevent it—without side effects," he adds.

Understanding the ache
Lower back pain shows up in many forms. It can be: Acute (short-term), subacute (lasting a few weeks or months), and Chronic (lingering for 12 weeks or more). Dr Shetty informs that the causes range from traumatic injuries and age-related degeneration to something as basic as bad sitting posture. “Just 15 minutes a day, done consistently, can transform the spine, strengthen muscles and reduce pain,” he suggests.

Benefits of warming up exercises
Before starting, he recommends warming up the spine: Stretch your arms overhead to lengthen the spine, Gently twist left and right, Lean into side bends and slow forward and backward bends. “These movements prepare the body and awaken the spine,” he adds. Dr Shetty recommends the following exercises that are especially effective for relieving lower back discomfort. Each one comes with benefits — and cautions — to keep you safe and supported.

Benefits of Half Wheel Pose
It is a gentle backbend that’s performed standing. This pose is wonderful for opening up the chest, stretching the abdominal area, and relieving mild tension in the lower back. It encourages upright posture and deeper breathing. Avoid if you have hernia or spinal injuries.

Benefits of Wind-Relieving Pose
Lying on your back and hugging your knees to your chest might seem simple, but this pose is powerful. It helps in releasing trapped gas, easing digestion, and stretching the lower back. This is a great yoga pose to try first thing in the morning. Avoid if you have neck injuries, heart conditions or hernia.

Benefits of Lumbar Twist
This reclining spinal twist encourages realignment of the vertebrae and eases tension from long hours of sitting. It stretches the lower back deeply and is incredibly calming for the nervous system. Avoid after spinal surgery.

Benefits of Bridge Pose
This uplifting pose strengthens the glutes, hamstrings and lower back while gently opening the hips. It also helps stimulate digestion and reduce fatigue. Avoid if you suffer from neck or serious spinal injuries.

Benefits of Cat and Cow Stretch
Perhaps the most famous spinal flow, this duo stretches and flexes the entire spine. Moving between arching and rounding the back increases spinal mobility and blood flow—perfect for desk-bound folks. A calming way to reset midday.

Benefits of Happy Baby Pose
Lie back, grab your feet, and feel the joy. This pose gently opens the hips and stretches the lower back while encouraging emotional release and a sense of comfort. It’s as therapeutic as it sounds. Avoid if you have spinal or knee issues.

Benefits of Rabbit Pose
This is a deeply restful pose that invites the spine to soften. The use of a pillow adds support, making it accessible even for beginners. A lovely way to end your yoga session or decompress after a stressful day. Avoid if you have hernia, spondylitis or knee pain.

Benefits of Cobra Pose
A prone backbend that strengthens the lower spine, opens the chest, and tones abdominal muscles. It improves posture and energises the whole body. Avoid if you’ve had recent spinal or abdominal surgery.

Benefits of Camel Pose
This deeper backbend helps to stretch the front body, strengthen the spine and improve flexibility. A heart-opener, it also supports emotional release and boosts energy. Avoid if you have back or neck injuries. (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 a specific health diagnosis)