Back pain has become a common problem due to prolonged sitting, heavy lifting, or poor posture. While many rely on medications or pain relief sprays, yoga offers a natural and lasting solution. Yoga guru Baba Ramdev emphasizes that regular practice of specific asanas can strengthen the back, improve flexibility, and reduce discomfort. Here are some effective poses you can incorporate into your daily routine:

1. Ushtrasana (Camel Pose)

Ushtrasana stretches the back and strengthens it while improving flexibility. To perform this pose, bend your body backward carefully. Beginners may experience knee discomfort, so use a soft mattress for support.

2. Bhujangasana (Cobra Pose)

Bhujangasana strengthens the waist, stretches the spine, and helps relieve back pain. Lie on your stomach, lift your chest and head, and stretch your back. This pose also aids in toning the stomach and improving posture.

3. Shalabhasana (Locust Pose)

Shalabhasana helps strengthen the spine and reduce belly fat. Lift one leg at a time from behind while lying on your stomach. Practicing this pose daily improves both waist and core strength.

4. Dhanurasana (Bow Pose)

Dhanurasana increases flexibility and enhances digestion while relieving back pain. Lie on your stomach, lift both legs, and hold them with your hands to form a bow shape. Although it may feel challenging initially, regular practice makes it easier and more effective.

5. Merkatasana (Monkey Pose)

Merkatasana stretches the spine and provides immediate relief from back pain. Bend your knees and toes together, turning your legs to the right and neck to the left. There are multiple variations of this pose that can be adjusted according to comfort and flexibility.

Tip: Practicing these asanas daily, even for 15–20 minutes, can gradually reduce back pain, improve posture, and strengthen the muscles supporting your spine.