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Almost all of us develop back pain at some point in time in our lives due to injury, overuse or disease. Yoga for back pain is an excellent therapy for healing sore and injured back muscles, reducing recovery time, preventing re-injury, and reducing the risk of disability from back pain.

Yoga for back pain helps alleviate lower back pain by strengthening and stretching the muscles of the lower back, reducing inflammation and increasing circulation of blood and prana.

In fact, a lot of people who have stress or eat junk food or are suffering from a slipped disc and other back problems, face the issue of lower back pain. Lately, I have been getting many queries from such people where they ask me how to get rid of back pain. I often suffer from lower back pain myself and I know how excruciating it can be for people going through it. I have tried yoga for my back pain and it has really helped me, hence I thought of having a segment which could help people get rid of this problem. So, once again, I invited Fatima Garcia De Andres from 136.1 Yoga Studio (, one of the well-known yoga experts of Dubai who showed me some simple and wonderful yoga exercises that will help one instantly get rid of their back pain.
Some of the yoga exercises she showed to me were:
Uddiyana Bandha – The Abdominal Lock –Sit down with your legs folded. Press lower belly inside and upward. Continue breathing for a few counts. Now slowly exhale by releasing your belly and relax.
Back pain is often caused because of weak abdominal muscles. This asana will help strengthen your weak abdominal muscles and strengthen your core thereby protecting your back.
Marjayasana – Cat Pose – Get into the table top position with your knees and palms on the ground. Your spine should be parallel to the ground with both your feet and palms aligned. Now gently breathe in, raise your head upwards facing the ceiling, broaden your shoulders and push your spine and abdomen towards the ground. Hold the position for a few seconds. Now slowly breathe out while bending your head downwards, contracting your abdomen and pushing your spine towards the roof. Avoid touching your chin to your chest. Repeat this asana a couple of times.
Hip and Shoulder Rotation in Cat Pose – Get into the cat pose as mentioned above. And then slowly rotate your hip as shown in the video from left to right and then from right to left. This exercise is an extension of the Cat Pose and can be done a couple of times based on your capacity. This pose will help with flexibility in the lower back.
Balasana – Child Pose – Sit on your knees with buttocks touching your heels and place your palms on your thighs. Now slowly exhale and stretch your arms forward to touch your palm on the ground while your chest touches your knee. Stretch as far as possible and hold the posture for a few seconds. After this, inhale slowly and return to the starting position. Repeat this for a few times. This pose will help in increasing blood circulation and relieve stress and fatigue.

Watch the video and see how these asanas should be done.

All the above exercises are really simple to do and can immediately help you feel relaxed by releasing the tension accumulated in the lower back.

In our previous segment with Fatima, she showed us some cool exercises that one can do while sitting right in their office (! Do try these out and as I always say, be consistent while you try them.

Write to me if you know any other methods or exercises that relieve back pain and have worked for you!

Love and Health,

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