Last Updated:March 01, 2025, 09:52 IST

Yoga is particularly useful because it provides sustained relief by addressing underlying causes through gentle stretching, correcting the posture, reducing weight, teaching how to distribute energy correctly and, most importantly, teaching one to relax

Back pain is amongst the most common modern-day complaints, making the “back-pain department” the most sought-after section in Yoga therapy centres. The pain can occur in the upper, middle or lower back. It is pain in the lower back though which is the most common, given that the lumbar spine supports most of the body weight.

Men and women alike suffer from it and the reasons could range from defective posture, overwork, mental stress, to spinal changes, and so on. Treatment usually includes medication and lifestyle changes, physiotherapy, Yoga and other therapies.

YOGA HAS A CURE

Yoga is particularly useful because it provides sustained relief by addressing underlying causes through gentle stretching, correcting the posture, reducing weight, teaching how to distribute energy correctly and, most importantly, teaching one to relax.

One of the most respected names in Yoga therapy, Dr R Nagarathna, Medical Director of Arogyadhama Holistic Health Centre, Bengaluru, is also a medical doctor specialising in internal medicine. She has been treating patients for over five decades, combining both conventional medicine and Yoga.

Speaking recently at a national seminar on ‘Yoga Research and Evidence-Based Yoga Therapy’ at Bengaluru’s SVYASA University, she suggested four poses for dealing with lower back pain. She revealed that these stretches provide relief at the physical and energy levels. However, the real gains or cure occur when the patient is able to take the Asanas to the level described by Patanjali in his Yoga Sutra.

How This Patient Got Rid of His Back Pain: Dr Nagarathna cited the case of a patient from Punjab who seemed to have taken her words very seriously, applying Patanjali’s sutras in his practice after he returned home. Reportedly, instead of using his Yoga practice-hour to do the 15 asanas he had learnt at the Yoga centre, he focussed on four specific poses for the back, utilising 45 minutes to only perform those.

After achieving stability in the pose, he would focus his mind on the painful area, then diffuse the pain by letting his mind spread throughout his body, and finally move it out of the body. Through these efforts, within a few weeks he was able to reach that state of relaxation and rid himself of his chronic back issue.

WHAT DOES PATANJALI SAY?

The two relevant sutras to be applied are:

Sthira-sukham-asanam

Prayatna-saithilya-ananta-samapatti-bhyam

The first sutra is about the state when the pose becomes stable and comfortable. The second talks about how to get there, by letting go of effort and exertion and instead just relaxing the body — then moving one’s awareness to the vast sky and infiniteness.

“You must somehow get your patients to touch that ‘ananta samapatti’ that Patanjali talks about. That connects them to their inner being and that’s when the healing happens,” said Dr Nagarathna, addressing the gathering of Yoga therapists and scholars.

Given below are the four specific poses for lower back pain. In an interview, Dr Nagarathna told me how to get the most out of these.

“Maintaining the final position, focus the mind on the lumbar spine for about one minute; relax that point of stretch (prayatna shaithilya). This gives the ‘sthira’ state. Continue to stay in the posture while you start imagining that you are spreading the awareness from this point to the whole body; now get out of the body awareness to expand into the space in the whole room and beyond to reach the beautiful, vast blue sky above. The body continues to remain in the same position. Enjoy the ‘let go’ experience. This is ‘ananta samapatti’ to reach ‘sukha’ in the final posture. This is the healer within,” she said.

PAVANMUKTASANA LUMBAR STRETCH

Lie on the back, feet together, hands resting beside the body.

Exhaling, bend and draw the right knee towards the chest and clasp with both the hands. Wrap the arms just below the knee and firmly press the knee against the chest.

Maintain this pose with normal breathing.

Inhaling, release the clasped hands, straighten the leg and return to the starting position.

Repeat with the left leg to complete one round. Do three rounds each.

Next, do three rounds with both legs lifted together. This time, bend both the knees and clasp with both arms while exhaling; release while inhaling.

Checkpoints: a) Do not lift the head and the spine off the mat; b) In steps 1 to 6 ensure the other leg remains straight on the floor as you lift and fold the other.

FOLDED-LEG LUMBAR STRETCH

Lie down on your back; with knees pointing up and soles of the feet on the floor. Place your palms under the head.

Inhale.

Exhaling, drop both legs to the right side – knee upon knee – till they touch the floor. Simultaneously, move the head and neck in the opposite direction.

Inhaling come back to the centre. Next, exhaling, drop the legs to the left side, turning the head and neck to the right.

Return to the starting position, inhaling.

This is one round. Do five rounds.

Checkpoints: a) There should be no force felt on the back; b) Don’t force the knees to remain together when they touch the ground.

CROSS-LEG LUMBAR STRETCH

Lie on your back and spread your arms out so the body looks like the letter T.

Fold both legs: knees point up and feet are flat on the ground. Cross the left knee over the right. Inhale.

Exhaling, gently move the crossed legs together to the left to touch the ground; press down. Simultaneously, turn your head in the opposite direction. Stay there with normal breathing.

Inhaling, return to the centre.

Repeat with the right leg crossed over the left and bend towards the right side this time.

This completes one round. Do five rounds.

Checkpoints: a) When moving the head in the opposite direction, a mild stretch should be felt on the back; b) Don’t overexert when pressing the knees to the ground to avoid getting a catch in the back.

SETUBANDHASANA OR BRIDGE POSE

Lie on your back, bend the knees, lay feet flat on the ground with one-foot distance between them.

Keep your heels close to the buttocks, place arms on the sides of the body with palms facing down.

Inhaling, lift up the pelvis and then the trunk as much as you can comfortably.

Exhaling, return to the starting position. Relax.

Repeat five times.

Checkpoints: Ensure there is no tension in the shoulders or the neck in the final position.

Note: These poses are indicative. Each case is different; please check with your Physician before attempting any new exercise regimen, know your limitations, and never exceed your capacity.

The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.