Thread by @Artofphysique_

Back pain isn’t always an injury…
It’s often stiffness, weak muscles, and too much sitting.

These 10 yoga asanas can help relieve tension and restore movement com🧵

1. Adho Mukha Svanasana
(Downward Dog – bent knees)

• Decompresses the spine
• Stretches hamstrings & calves
• Relieves lower back pressure

Focus on length, not forcing straight legs.

2. Natarajasana
(Dancer’s Pose)

• Improves balance & posture
• Opens chest & hip flexors
• Strengthens the back

Control > speed.

3. Marjari Asana
(Cat–Cow)

• Mobilises the spine
• Reduces stiffness
• Improves flexibility

Simple, but highly effective daily.

4. Vyaghrasana
(Tiger Curls)

• Strengthens core & lower back
• Builds coordination
• Improves spinal stability

Move slow and controlled.

5. Salamba Bhujangasana
(Sphinx Pose)

• Gentle spinal extension
• Relieves lower back tension
• Opens the chest

Perfect for desk workers.

6. Triyak Kati Bhujangasana
(Twisting Cobra)

• Adds rotation to extension
• Improves spinal mobility
• Targets deeper muscles

Don’t force the twist.

7. Ardha Matsyendrasana
(Seated Twist)

• Improves rotation
• Releases lower back tightness
• Supports posture

Breathe into each rep.

8. Setu Bandhasana
(Bridge Pose)

• Strengthens glutes & back
• Opens hips
• Supports alignment

Push through your heels.

9. Viparita Karani
(Legs Up The Wall)

• Reduces spinal pressure
• Relieves fatigue
• Promotes recovery

One of the easiest resets.

10. Supta Matsyendrasana
(Supine Spinal Twist)

• Deep spinal release
• Relieves tension in lower back
• Improves mobility & relaxation

Slow breathing makes this even more effective.

Final thought:

Consistency > intensity.

5–10 minutes daily can completely change how your back feels.

Save this & stay consistent.

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