Simple yoga to relive from Back Pain

The world is changing faster than ever, where you can do everything sitting in front of an electronic gadget such as a laptop, tablet or even a smart phone. This lifestyle change doesn’t come free of cost and in turn it gives us some side effects as well. One such side effect is back pain; I hope you are not an exception to it if you have a sedentary lifestyle like me. I am going to tell you all about a simple yoga that you can do anytime, anywhere and be free from back pain in just five minutes with All Direction Back Stretch!


Sit comfortably in Sukhasana (cross-legged pose). Keep your back straight and shoulders relaxed. Most importantly, smile.

  1. Breathing in, slowly lift your arms up from the sides.
  2. Interlace your fingers so that the thumbs touch each other gently.
  3. Stretch up as much as you comfortably can. Keep your elbows straight and ensure that your biceps touch your ears.
  4. Hold this posture for 2-3 long deep breaths.
  5. Breathing out, gently twist to the right side. Hold this position for 2-3 long breaths.
  6. Inhale, come back to the centre.
  7. Exhale, turn to your left side and again hold this position for 2-3 long breaths.
  8. Inhale and return to the centre
  9. Exhale and slightly bend to the right side. Hold and keep breathing.
  10. Breathe in and come back to the centre.
  11. Exhale and bend a little to the left side. Ensure that you are not bending to the front or back, and that one hand is not stretched more than the other.
  12. Breathing in, come back to the centre
  13. Breathing out, stretch your hands out to the front.
  14. Breathe in and as you now breathe out, stretch forward from your lower back.
  15. Breathe in and as you exhale, turn to your right side. Ensure that both the hands are parallel to each other and stretched equally, else gently correct the posture.
  16. Breathing in, return to the centre.
  17. Exhale and repeat the stretch, turning to the left. 
  18. Return to the centre as you breathe in, and slowly bring your arms up.
  19. Unlock the fingers and stretch back.
  20. Inhale and come back to the centre. As you exhale, slowly bring your arms down from the sides.
  21. Keep your left palm on your right knee. Take a deep breath in and as you exhale, slowly twist to your right side. You may keep the right hand on the floor beside your right hip. 
  22. Stretch upward by pressing the right palm on the floor. Do not lean back or forward.
  23. Inhale and return to the centre.
  24. Exhale and repeat the stretch on the left side. Keep your right palm on your left knee and left palm on the floor. Remember to keep your back straight and stretch tall.
  25. Breathing in, return to the centre.
  26. Change your cross-legged position. If your right leg was placed over the left, now place the left leg over the right and repeat the stretch as explained above to the right and left sides.

  • Helps improve the body posture
  • Strengthens the back and abdominal muscles
  • Completely relaxes the tired back
  • Good way to warm up the body before practicing other yoga postures
  • Helps open up the lungs so that they can be used to their full capacity
  • If you have had any spine Injuries, slip disc or any other serious back problems, please consult your doctor before performing this yoga.


  1. Very informative and impressive post you have written, its very useful for us thank you..

  2. After a couple of days the back pain sufferer would then apply heat to the affected area, using a variety of methods such as heat pads, heat lamps etc for short durations.Laywayback


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