Back pain is one of the most common complaint among people of all ages. There is no particular cause for back pain. Below are some yoga asanas that will help you get rid of your back pain. All asana’s should be repeated for a minimum of three times, and a maximum of five times each. Do not suspend your breath if you have blood pressure, cardiac problem or are pregnant. Breathe normally in that position.
Child’s Pose: 
Child’s pose helps to relieve from your lower back and if your back is hurting, then this is quick and simple pose to do. You need to sit on your heels. Place your head on the ground in front of you. Your hands should be behind your back. Breathe in slowly for two minutes. Hold this pose for about a minute and give it time to relax.
Back Stretch: 
Sit down on your heels and hold your hands in front of you. Stretch your hands out and straighten your back. Inhale and exhale slowly for 3 minutes. Pull both your hands to the front by stretching your back to the front. Do not strain your muscles in the back. Your back muscles will feel relaxed stress free.
Downward Facing-Dog: 
Downward facing-dog is the best and easy yoga pose for back pain. It is a holistic pose that stretches and strengthens many parts of the body. Simply make your body into an inverted “V” shape, and push your hands into the floor to stretch your legs and back. It helps you lengthen and strengthen muscles in the body. It reduces tension in the shoulders, relax your head and neck.
Lengthening The Spine: 
Sit in a cross legged. Your back should be straight and your shoulders should be relaxed. In case you would like to practice this pose in standing position, keep your feet parallel. While breathing in slowly raise your arms from both the sides. Interlink your fingers together, with your thumbs touching each other gently. Stretch up as much as you comfortably can. Keep your elbows straight and ensure that your biceps touch your ears. Hold this position for 20 seconds.
Stretching the Spine Forward and Backward: 
Breathing out and stretch your hands to the front. Exhale while you turn to the right. Make sure both your hands are parallel to each other and that they are stretched equally, else gently correct the posture. Inhale while you return to the center. Exhale while turning to the right. Come back to the center as you inhale. Unlock the fingers and relax.
