Back pain has become extremely common due to long sitting hours, mobile usage, and weak core muscles. But just 10 minutes of yoga daily can strengthen your spine, improve posture, and reduce stiffness. These 5 yoga poses are especially effective for long-term spinal health.
1. Cat–Cow Pose (Marjariasana)
How It Helps
- Relaxes stiff back muscles
- Improves flexibility of the entire spine
- Increases blood circulation in the spinal discs
How to Do
- Come to a tabletop position (hands under shoulders, knees under hips).
- Inhale – arch your back, lift your head and tailbone (Cow Pose).
- Exhale – round your back and tuck your chin (Cat Pose).
- Repeat for 10–12 rounds.
2. Cobra Pose (Bhujangasana)
How It Helps
- Strengthens the lower back
- Improves posture
- Reduces pain caused by prolonged sitting
How to Do
- Lie on your stomach, legs straight.
- Keep palms under the shoulders.
- Inhale – lift your chest slowly, keeping elbows slightly bent.
- Hold for 10–20 seconds and repeat 3 times.
3. Child’s Pose (Balasana)
How It Helps
- Instantly relaxes the lower back
- Reduces stress and tension in the spine
- Helps with mild back stiffness
How to Do
- Sit on your heels and bend forward.
- Stretch your arms in front and keep the forehead down.
- Hold for 30–60 seconds.
4. Bridge Pose (Setu Bandhasana)
How It Helps
- Strengthens lower back and glutes
- Aligns the spine
- Improves spinal stability
How to Do
- Lie on your back, bend your knees, feet hip-width apart.
- Lift your hips upward while keeping your shoulders grounded.
- Hold for 15–20 seconds, repeat 3–4 times.
5. Downward-Facing Dog (Adho Mukha Svanasana)
How It Helps
- Stretches the spine and hamstrings
- Improves overall body posture
- Reduces pain caused by tightness in the back or legs
How to Do
- Start in tabletop position.
- Lift your hips upward to form an inverted “V”.
- Try to straighten your legs gradually without forcing.
- Hold for 20–30 seconds.
Daily Routine (10 Minutes Only)
- Cat–Cow: 2 minutes
- Cobra Pose: 2 minutes
- Child’s Pose: 1 minute
- Bridge Pose: 2 minutes
- Downward Dog: 3 minutes
Benefits You’ll Notice in 7 Days
✔ Back stiffness reduces
✔ Spine becomes more flexible
✔ Posture improves
✔ Less pain during sitting or standing
✔ Better relaxation and sleep
