Most of us suffer from back pain. The reason for back pain can differ in each person. Lower back is basically made of vertebrae of the spine, muscles, and ligaments. Most of the people opt for expensive orthopedic treatment or massages for back pain, however, these are not a long-term solution or back pain. Yoga is a simpler and long term option to get rid of back pain. Here are some of the major causes and yoga pose to get rid of the back pain completely.

Causes of Back Pain: - There’s no particular reason for lower back pain. However, ligament or muscle strain is the most obvious reason for it. In case you experience pain in your back all of a sudden, then it’s a sign of disc problem, the muscle tear or a sprained ligament.  To get instant relief from lower back pain, you should try a few lower stretching yoga for back pain.
Yoga Poses:-


1. Downward Facing Dog Pose:  This pose elongates cervical spine and helps in strengthening the core, the lower back, and the hamstrings.



2. Upward Facing Dog: Starting from the downward facing dog pose, move forward to a plank.Untuck the toes and then look up.



3.Supine Hamstring Stretch: This is one of the most effective back stretching yoga for back pain which helps in relieving back pain.



4. Pigeon Pose: Lie down on the floor, placing your hands in the front.Lift your torso off the floor.Bring the right knee behind the right wrist.Stretch the left leg behind you.



5. Seated Forward Fold: Start in upright seated pose with the legs stretched in the front.Take the hands down in front of the legs so that they can touch the toes.



6. Standing Forward Fold with Your Hands Clasped: This is one of the yoga for back pain which gives a good stretch to the back.



7. Cat Pose: Start on the knees and hands in the table top pose.



Make sure that the knees are directly set below the hips and your shoulders, elbows, and wrists are in sync and perpendicular to the ground.