1. Downward Facing Dog:

This classic yoga pose is a great total body stretch that targets the back extensors, or the large muscle that help form your lower back, support your spine, and help you stand and lift objects.


2. Upward-facing Dog:


Sometimes called a forward folding pose, the upward forward bend stretches the back muscles while providing a release for tight , tense shoulders.

3. Triangle Pose:



Triangle pose is great for strengthening the back and legs and can help lengthen the muscles along the sides of your torso while strengthening the muscle fibres along your outer hip (from your IT or iliotibial band).




4. Pigeon Pose:




Pigeon pose, which can be a little challenging for yoga newbies, stretches hip rotators and flexors. It might not seem like the most obvious position to treat back ache, but tight hips can contribute to lower back pain.



5. Cat and Cow Pose:



This is the perfect pose for an achy or sore back. The cat and cow pose stretches and loosens back muscles, whether a part of the yoga routine or as a warm-up for another workout.




6. Child’s pose: 

 It may look like you’re resting, but the child’s pose is an active stretch that helps elongate the back. It’s also a great destresser before bed at the end of a long exhausting day.



For acute back pain, these poses are very helpful: 

These asanas are also helpful in providing great relief