one of the main reason of back pain is desk job i.e. sitting for hours before computers where you unconsciously slump into odd positions or twist your backs frequently while trying to reach for something behind or beside you, or stretch forward too far; too fast. Markat asan and Bhujang asana are most effective in curing lumber, lower backpain.

1. Back pain Causes and Cure
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One of the main reason of back pain is
desk job i.e. sitting for hours before
computers or viewing TV where you
unconsciously slump into odd positions or
twist your backs frequently while trying
to reach for something behind or beside
you, or stretch forward too far; too fast.
You can get relief in back pain by doing
following asana if the pain is not due to
any injury or other medical reasons.

2. Asana to Cure Back Pain
1. Ardh-Pawanmukt Asana
2. Markat Asana
3. Shalabh Asana
4. Tadasana
5. Bhujang Asana
6. Makar asana
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precautions/asanas-for-curing-beckpain/

3. *Image via Bing
Lie on your back. Join legs
together & hands by the side
of your body. Bend your right
leg, exhale deeply, press your
knees against your chest & do
not bend your head while
pressing your knees. Now
come back to original
position. Repeat the same
process with your left leg.
Come back, straighten your
legs and relax. Now do this
asana with your both the legs
together. Repeat this asana 4-
5 times.
Ardh-Pawanmuktasana
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precautions/asanas-for-curing-beckpain/

4. Markat Asana
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precautions/asanas-for-curing-beckpain/
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Lie on your back. Join toes and heels
together. Bend knees and place your
heels close to buttocks. Join feet
together & knees together. Stretch
your both the hands perpendicular to
your body. While inhaling, bend your
knees and legs to the right and neck to
the left. Try to touch your knees & left
ear to the floor on the left side & see
the thumb of your right hand with your
eyes. Remain in this position till you
feel comfortable. Exhale and come
back to the initial position. Now do this
asana to the other side. Repeat this
procedure 3-4 times.

5. Shalabhasana
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precautions/asanas-for-curing-beckpain/
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Lie on your chest. Keep your hands
by the side of your body, join toes &
heels together & palm facing the
floor. Keep your knees straight,
stretch toes backward. While inhaling
raise your left leg, hands, head up in
the air & balance your body on your
stomach, stay in this position till you
feel comfortable & take normal
breath. Come back to the original
position & do the whole process with
your right leg & hand. Now do this
asana with your both the legs &
hands together.

6. Tadasana
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precautions/asanas-for-curing-beckpain/
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Stand straight while keeping your both the
legs together & hands by the side of your
thighs. See in front of you & bring your both
the hands in front of you while keeping them
straight & facing the palms each other. While
inhaling raises your hands straight over your
head, fingers pointing towards sky. Now
raise your heels and try to stand on your toes
by stretching your body. Remain in this
position for few seconds. Now exhale &
return to the original position, bring your
heels on the ground & slowly bring down
your hands. Repeat this process for 5 times.
Take precaution that you do not jerk your
body.

7. Bhujang Asana
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precautions/asanas-for-curing-beckpain/
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Lie on your chest. Keep your hands
by the side of your body, join toes &
heels together & palm facing the
floor. Place your chin on the floor
raise both the elbows. Now while
inhaling slowly lift head, nose, chin,
neck & chest up to your navel &
keep viewing upward. Remain in
this position for some time (30
seconds to minute). Now while
breathing out come down & place
your chin on the floor. Remember
that you do not raise your body
above navel & your palm should
remain under the shoulders.

8. Makarasana
Lie on your chest. Keep your hands
by the side of your body, join toes &
heels together. Bend your both the
hands from elbow, bring them as
near as possible, make the stand
with your hands & place the face
(chin) your hands. Now while
inhaling bends your right foot so
that heel touches the buttock &
straightens the foot while breathing
out. Now repeat this process with
your left foot. Do this procedure for
few minutes there after do the same
with your both the legs together.
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