10 Ways to Ease Back Pain Through Alignment, Asana and Ayurveda

By Bipin Baloni
Published: October 5, 2018 | Last updated: July 23, 2020
Key Takeaways

India-based yoga instructor, Bipin Baloni, shares his experience with back pain and finding lasting relief through these self-healing yoga practices.

Source: Austin Neill/

Back pain is quite a common issue that a majority of us face. That discomfort while bending, shooting pain near the tailbone, an ache that runs through the spine and never fully leaves the body even after getting ample rest — these are actually red alerts for the worsening health of the back. When I was first attacked by this persistent discomfort, my go-to solution for seeking instant relief was self-medication through hours of bed rest and pain medication. This provided me with some relief, but I was not relieved really. The pain kept coming back in longer episodes from a few hours to days at a stretch, and I realized that I needed something natural and more long-term. I needed a plan that was warranted, a path that could lead me to heal, strengthen and condition the back so that the problem could be eliminated from the root.


Here is what I discovered and how the natural healing systems of yoga led me to conquer this ever-lasting back pain.

Regular Movement to Keep Warming Up

If you have been told that immobility or prolonged rest is a good thing for the back then that person needs to re-assess medical facts. Research says that prolonged immobility is a major factor behind the weakening of muscles and pain caused due to contraction in those. Hence, for the back region to stay intact, it is important to keep the flow of blood regulating in its complete rhythm. And so, it is advised to keep moving in between breaks so that you can keep generating heat within for internal therapeutic purposes. It is equivalent to point out that lying for a long stretch leads to a restricted blow of blood in the back region, eventually stiffening it.


Restrict Bending Forward at the Back

We have a tendency to bend forward at the back whenever there is a need to lift an object or involved in an activity that requires bending over. This motion puts a lot of pressure on the back region, leading the lumbar disc to become strained. Instead of bending over, lower your body at the knees while maintaining the original curvature of the spine. That will keep the spine safe from losing its alignment as well.

Postural Analysis and Correction

An incorrect posture is responsible for nearly 50 percent of major back problems. Hence, by maintaining a correct posture, backaches can be avoided. draftlly, the natural curvature of the spine and its alignment with the neck should remain undisturbed for the back to heal and become healthy. However, using braces for this is not recommended as it again restricts mobility, leading to a contraction in the back.

(Also, to help keep your spine safe during asana practice, here's How to Hold Proper Chaturanga Alignment.)


Follow an Ayurvedic Diet

Avoid pungent spices. Include freshly-cooked sources of yogic composition for maintaining lubrication in the back that are responsible for keeping the bones healthy and body frame strong. Add spring of Bishop seeds to your food for healing the back. I would recommend you gain a deeper insight into the natural healing system of Ayurveda by taking courses in India.

Add a pinch of turmeric to a glass of warm milk and drink it before bedtime. Turmeric has incredible anti-inflammatory properties and is highly helpful in healing the internal layers of the body. At night, when the body goes into the mode of repair, this concoction will help with enhancing the process manifold.

Ayurveda Therapy for Instant Relief

Heat sesame oil or coconut oil and massage it onto to the back. This shall help release the pressed veins in the back. Conclude with a warm shower.

(In addition to oils, here are Ayurveda's Top 5 Medicinal Plants for Restoring Balance to the Body.)

Practice These Yoga Asanas

Dedicate a few minutes of your busy routine to your back by practicing yoga asanas such as cat-cow pose, cobra pose, bridge pose and sphinx pose.

Try Restorative Yoga

Stress and anxiety, when attacking the body often, get stored in the lower body, thereby stimulating back pain. For putting the mind and body at ease, indulge in simple and slow Restorative yoga poses such as child’s pose and bridge pose.

Ditch the Processed and Go Organic Instead

Processed foods are harmful to the entire body, particularly the bones and back. Hence, switch to warm organic foods for a healthy and pain-free back.

Build Up Your Core

A strong core is highly essential to bring stability and ease in the back. Practice the phalakasana (plank pose) and chaturanga dandasana (four-limbed staff pose) to build strength in the core.

Improve Flexibility

Flexibility is most essential in keeping the back agile and supple, so that it is less prone to any further injury or damage. Practice the following asanas for a flexible back: big toe pose, uttanasana, half moon pose and downward-facing dog pose.

Finally, and above all, add a dose of self-love to your life so your body can embrace positive transformations and exercise its ability to self-heal with much enthusiasm.

During These Times of Stress and Uncertainty Your Doshas May Be Unbalanced.

To help you bring attention to your doshas and to identify what your predominant dosha is, we created the following quiz.

Try not to stress over every question, but simply answer based off your intuition. After all, you know yourself better than anyone else.

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Written by Bipin Baloni | Yoga Teacher

Bipin Baloni

Bipin Baloni is a passionate yogi, yoga teacher and traveler of India. He is currently working with Rishikul Yogshala. The Yoga Alliance affiliated school organizes a number of yoga events, such as yoga teacher training in India, yoga teacher training in Nepal, yoga workshops, retreats, pranayama training, Ayurveda courses in Kerala and more.

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