Back pain refers to discomfort or pain felt in the spine or muscles of the back, typically in the lower, middle or upper back. Its one of the most common health complaints worldwide.

Types of Back pain

1. Acute Back Pain

Lasts a few days to a few weeks.

2. Chronic Back pain

Lasts more than 12 weeks.

Common causes:

•  Muscle or ligament strain

•  Poor posture or prolonged sitting

•  Slipped Discs

•   Arthritis

•   Osteoporosis

•  Stress or tension

Symptoms may include:

•  Aching or stiffness in the back

•  Sharp pain in the neck, upper back, lower back.

•  Pain that radiates down the legs (sciatica)

• Difficulty standing up straight or moving

YOGA BACK PAIN / BACK ACHE YOGA / KAMAR DARD KE LIYE YOGA

back bone pain yoga can be highly effective in relieving and even helping to prevent back pain when practiced regularly and with proper alignment. Here are some gentle and effective yoga poses for back pain relief or yoga for lower back pain and yoga for Upper back pain:

1.            Cat and Cow pose (Marjaryasana-Bitilasana)

              Come to all fours (hands under shoulders, knees under hips).

              Inhale: Arch your back, lift your head and tailbone (Cow).

              Benefits: Increases flexibility of the spine and stretches the back and neck.

              Repeat for 1–2 minutes.

2.  Child pose (Balasana)

               Kneel on the floor, sit back on your heels.

               Stretch arms forward and rest your forehead on the mat.

               Hold for 1–3 minutes, breathe deeply.

               Benefits: Gently stretches the lower back and relieves tension.

3. Downward-Facing Dog (Adho Mukha Svanasana)

               From all fours, lift hips upward, forming an inverted V-shape.

               Keep your back straight and press heels towards the floor.

               Hold for 30 seconds to 1 minute.

               Benefits: Elongates the spine, stretches hamstrings and back muscles.

4. Supine Twist :

              Lie on your back, bring knees to chest.

             Let knees fall to one side while turning your head to the other.

             Hold for 1–2 minutes on each side.

5.  Bridge pose :

           Lie on your back, bend knees, feet hip-width apart.

           Press into feet to lift hips off the ground.

           Hold for 30 seconds to 1 minute, lower slowly.

           Benefits: Strengthens lower back, hips, and core.

6. Legs up the wall

            Sit sideways near a wall, lie back and swing legs up the wall.

            Relax arms by your sides and rest here for 5–10 minutes.

            Benefits: Relieves pressure in the lower back and soothes the nervous system.

7.  Sphinx pose (Salamba / Bhujangasana)

      Lie on your stomach, elbows under shoulders, forearms parallel.

      Press through your forearms to gently lift the chest.

      Keep hips grounded and breathe deeply for 1–2 minutes.

      Benefits: Strengthens the lower back and improves posture.

Do all the yoga positions for back pain or lumbar pain yoga but it is recommended to do the practice with some expert’s observation.