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Yoga is considered an effective and safe way to get relief from back pain. Sitting incorrectly, sitting for a long time or lifting heavy objects often causes back pain. In such a situation, relief from this pain can be achieved by adopting some special yogasanas regularly. The five yoga asanas mentioned here help in providing relief from back pain.

Bhujangasana

Bhujangasana helps in strengthening the waist muscles and increasing flexibility. To do this, lie down on your stomach and place both palms near the shoulders and raise the upper part of the body. Take a deep breath and remain in this position for some time. This asana relieves tension in the lower back.

Shalabhasana

Shalabhasana helps to activate and strengthen the lower back muscles. Lie down on your stomach, then raise both legs and arms together. Stay in this position and take deep breaths. Shalabhasana increases blood circulation in the lower back and provides relief from pain.

Mercatasana

Marktasana brings flexibility to the spine and reduces back pain. Lie on your back and bend both knees and rotate your legs to one side. Also turn the head in the opposite direction. This asana helps in relieving tension in the lower back.

Setu Bandhasana

Setu Bandhasana increases strength and flexibility in the lower back. Lie down on your back and bend both knees and place your feet on the ground. Exhale and lift your waist and hips up. Stay in this position for some time, then slowly come down.

Ardha Matsyendrasana

Ardha Matsyendrasana stretches the waist and spine and reduces pain. Sit down and bend one leg and place the other leg on the other side. Then hold the leg with the opposite hand and bend the waist. This provides relief from back pain.