Back pain: Effective yoga and home remedies for back pain

  Back pain is the most common problem the people visit doctors often. This is because it is an increasing concern, because of the lifestyl...

 Back pain is the most common problem the people visit doctors often. This is because it is an increasing concern, because of the lifestyle changes.

It has many causes. However, most commonly, back  pain is associated with spinal defects or wrong posture. Especially nowadays when work requires you to sit in one position constantly. This causes damage to the spine and may cause serious posture problems in the future.

Causes of back pain: *img

Your back muscles are quite strong . So, if there is even a minor injury to your back, it may result in severe pain.

Here are some causes that can cause the back muscles to strain out and cause back pain:

Muscle strain:

If your work involves sitting in front of the laptop for hours or hunching on your software, then you must be familiar with back pain. This type of back pain occurs due to strain in the muscles.

Joints are worn out:

In cases of osteoarthritis the cushioning between the bones of  joint gets worn out. When this happens, small joint movements also result in immense pain.

Nerves are pressed:

Herniated disks in the vertebrae can cause the nerves branching out of the spinal cord to get pressed. This results in pain in the back of the neck.


Sudden impact on the lower back during accident can result in injury to the back which can cause pain. In such cases pain is completely normal.


Meningitis is a tissue inflammation of a tissue in the vertebrae. It is characterized by fever and headache and stiff neck. Hence this could be a reason for your upper back pain.

Rheumatoid arthritis:

It causes swelling of joints which in turn lead to stiffness in lower back and pain while doing body movements


The density of muscles decease in osteoporosis, which leads to lower back pain.

Fibromyalgia: In this condition there is muscle pain throughout the body.

Spondylosis: In this condition the cervical disks degenerate as you age and causes pain in the joints and bones.

Spinal stenosis: This occurs when the spinal cord narrows causes the pressure on the nerves of the vertebrae. Thus pressure increases causing pain.

Home remedies for back pain:

Have an anti-inflammatory agent for back pain:


The turmeric's main active compound is curcumin and other compounds are sterols and polyphenols. Thus it helps in inflammation of the back. You can have turmeric in the following way for gas:

Add this powder to milk or  hot water and drink this daily for relief against a number of ailments.

Ginger tea:

Ginger is a great anti-inflammatory agent and it helps to ease this.

You can have relief if you have ginger tea or include fresh ginger in hot beverages like tea.

Cold compress for back pain: *img

Practice cold compress to relieve the back pain. The pain and swelling gets reduced when you use cold compress for this condition.

Hot compress for back pain: *img

Hot compress is also beneficial for back pain. This is because the muscles relax and the stress reduces in the neck. This reduces pain.

Massage with essential oils for back pain: *img

The back muscles are stained, so the best way to get rid of back pain is by massaging. You can go to a massage therapist or just massage at your home with essential oils .

According to the pain, you can either do a hard massage or soft massage. The deeper the massage, more is the relief.

However, if you are injured and that is why it pains, then do not opt for deep massage, go for soft massage or skip this remedy as it can worsen the condition.

Yoga for back pain:

Child pose:*img

It is deeply relaxing yoga pose called 'shishuasana'

How to do this pose?

Sit on your knees in such a way that heels touch the buttocks on the back. Then bend down and keep your hands over your head and keep your palms facing down.

It calms the nervous system and relieves stress and relieves this condition .

Seated forward bend pose: *img

It stretches your spine and helps release the gases hence helps in this condition. It brings pressure on the abdominal area. Hence, relieves pain. You can do this pose in the following way:

Sit on the floor with your back straight and legs straight ahead of you. Then bend forward so that your nose touches the knees. Stay in the seated forward pose for 5 mins to 10 mins.

Half spinal twist pose: *img

This pose helps in detoxification of the body. It also improves the circulation to the digestive tract, hence aiding its function and also is great for this condition. Stretches the neck and back muscles and brings relief to the back.


Sit on the floor with legs straight in front of you. Then gradually bend the left knee and bring the right leg closer to the pelvic region just as cross legged position and then bend your right knee and keep your right feet over the left knee. Now, bring your left arm across the knee on the right in such a way that there is a twist in the spine.

Stay in this position for some time and then come back to the original position.

Legs against the wall pose: *img

In this pose you have to lie down on your back and place your legs parallel to the wall. Lean the legs over the wall and stay in this position for some time.

It improves blood circulation to the upper body. Hence, very good pose for relief

Forward bend pose: *img

This pose is great for body ache treatment. Forward bend pose massages all the internal organs of the abdomen and hence the back. It also helps with easing the stress in the back muscles.


Sit on the floor with your back straight and legs straight on the floor. Then bend slowly so that the nose touches the knees or legs and try to hold your toes with your fingers.

However, as you practice this pose daily, you will notice that your flexibility increases and you can do this pose easily.

Cat pose: *img

Steps to do this pose:

Stand on all fours on the floor with your knees and palms on the floor. As you bend  inhale and bend your spine in such a way that the belly is in dip position and the hips are up. Then exhale as you round your spine tilting your head and tail bone towards the floor just like a cat does hence the name.

This pose helps in relieving pain related to spinal cord, lower back and neck.

Triangle pose : *img

This pose is best for beginners because it is very easy to do and you can do this with low flexibility too.

How to do this pose?

Stand straight with feet slightly wide apart. Then bend down sideways in such a way that your hands touch the toes of the feet down. However, it may not touch in the beginning but as you practice more you will notice increase in flexibility.

However, it is important to stretch the muscles. Practice this pose for 5-10 mins for relief.

Corpse pose: * img

It is very easy and should be done after all the yoga.

Just lie down quietly. Remove all the bondages such as belts, watch  and lie on your back with feet slightly apart. Be in this position for 20 mins.


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Ullu Series - Dekhtey Raho: Back pain: Effective yoga and home remedies for back pain
Back pain: Effective yoga and home remedies for back pain
Ullu Series - Dekhtey Raho
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