Image: ShutterstockWork from home making your back pain even more? As most jobs are sedentary in nature, so the back often bears the brunt of bad posture. Since last year, we’ve all been at home, without our office chairs (ergonomic or not!) and desks. We’re often working on our beds or sofas, due to which we just can't escape the bad posture trap. Moreover, the only thing close to being counted as exercise is house chores done, and those, too, are rarely easy on our backs.You could credit back pain as a sign of aging but ignoring chronic pain is never a good idea. It’s best to deal with the problem to eliminate it, rather than deal with graver consequences later. So, we’ve brought to you some yoga poses with dual advantages: they help you get rid of back pain and also strengthen your back. Practicing these daily could prove beneficial.1. Yoga Poses That Can Help Reduce Back Pain 2. Yoga Poses For Upper Back Pain 3. Yoga Pose For Middle Back Pain 4. Yoga Poses For Lower Back Pain 5. FAQ’s On Yoga Poses For Back Pain The pain usually occurs in one section of your back, either the upper, middle or lower. Based on where your pain is localized, pick the yoga poses to incorporate into your routine:Image: ShutterstockSphinx pose is the perfect backbend to practice if you’re a beginner. It’s especially great for someone who suffers from upper back pain. This is because this , chest and shoulders, while also stimulating abdominal organs. - Lay on your stomach with legs extended straight, as if your toes are trying to touch a wall behind you.- Place your hands on the ground in a way where your palms and elbows are touching the floor.- Now, inhale and lift your torso away from the ground, while also stretching out your hands as much as possible.- Keep holding the backbend to feel a sweet stretch in your lower back.- You can stay in the pose for a minimum of 10 counts and a maximum of a minute.- Once time is completed, exhale the tension and release your torso. Return back to the floor with your palms still placed where they were.- Repeat five to 10 times, as per your comfort.Tucking your tailbone and belly button in towards your spine minimizes the chances of hyperextension of the back.Image: ShutterstockThe locust pose is similar to the superman pose or Shalabhasana. It doesn’t just strengthen your back, but also your torso, arms and legs. This backbend is referred to as the holy grail of yoga poses as it helps get rid of all your upper back’s kinks and pains. It also helps with flatulence, constipation and - Lay on your stomach with hands next to your hips and your feet hip-width apart and parallel to one another.- As you inhale, lift up your head, arms, legs and upper torso away from the floor, but continue touching your belly to the floor.- Touch the big toes of your feet together.- Gaze ahead.- You can stay in the posture for 10-15 counts to begin with. However, with practice, aim to hold for up to 30 seconds or a minute.- Release the pose with an exhalation.If you are just starting out with yoga, you can roll up a blanket and place it beneath your lower sternum to maintain this pose.Image: ShutterstockThe two-knee spinal twist is a restorative pose that not only releases stiffness in the back and hips but also helps improve digestion. As this pose stretches the back, you’re sure to feel your confidence boosted, thanks to your improved posture. This yoga pose also encourages mobility and movement in the spine. - Lie on your back with your arms to the sides, forming a T and your knees drawn close to your chest.- Exhale and slowly move your legs to the left side, keeping your knees at a 90-degree angle.- Keep your neck straight or facing the opposite side.- As you focus on your breathing, hold the position for 30 seconds and try stretching as much as you can.- Repeat the same on the right side as you exhale.If your knees are not able to touch the ground, place a large pillow underneath.Image: ShutterstockThe cobra pose or Bhujangasana opens up the chest and stretches the shoulders. This snake-like backbend is therapeutic for asthma and even fights fatigue. The cobra pose is one of the oldest and . Traditionally, it is known to increase body heat and soothe sciatic nerve pain. - Lie on your stomach with hands under your shoulders and your elbows hugging your body.- Press your hands into the floor, lifting up your torso.- Make sure your pelvis and legs are touching the floor. Bend backward as much as you can.- Hold the posture for 20 to 30 seconds.- As you exhale, release the pose slowly.- Repeat four to five times.If you are a beginner don't bend your back excessively. To find a height where you can work comfortably without putting any pressure on your back, lift your arms off the ground for a moment and see how far you can go. Stick to that height for the first few times you do this exercise.Image: ShutterstockThe child pose or Balasana works on a lot of muscles at the same time. This pose elongates, decompresses and aligns the spine, making it the to-go stretch after an intense workout session. It also , calms the mind and helps you relax and rejuvenate after a long day. - Sit in a kneeling position with your hips placed on your feet.- Exhale and let your torse torso touch your thighs and stretch your hands in front of you.- Rest your head gently on the ground.- Keeping your arms straight out.- Focus on your breathing, releasing all the tension from your back.- Stay in the pose for 1 to 3 minutes.- And on an inhalation, slowly come up, lifting yourself up from your tailbone.People suffering digestive distress or have a knee injury and women who are pregnant should be wary of this pose.Image: ShutterstockBridge pose is a heart opener that energizes, . Not only that, it also stretches the spine and can aid in getting rid of back pains as well as headaches. Among all the yoga poses, this one works your glutes and abs, while also correcting your posture.Image: Shutterstock - Lie on your back, with your knees bent and hip-width apart.- Inhale and lift your chest and pelvis off the ground.- Keep your chin slightly away from your sternum and focus on firming the shoulder blades.- Maintain the pose for 15 seconds when you first start. After a few days, try holding the pose for 30 seconds to a minute.- Release the pose one vertebra at a time, rolling the spine slowly down to the floor.If you have neck, back or knee injuries, avoid this pose or practice under the supervision of a yoga trainer.Image: ShutterstockThe cat-cow pose is perfect , as it allows for a nice flexion and extension of the lower back muscles. It helps you to pay attention to the movement of the spine and identify your neutral back posture - arched or rounded. This calming and accessible movement also promotes mobility. - Start by coming into a tabletop position into all fours, with your wrists below your shoulders and knees below your hips.- As you balance on all fours, inhale.- And drop your stomach towards the mat and lookup.- Lift your head, torso and tailbone. This is the “cow” pose.- Now, as you exhale, arch your spine like a cat, as you pull your navel towards your spine, tuck in your chin towards the chest.- Focus on your breathing and relieving stress.- Continue the fluid movements for one to three minutes.Do this pose as a warmup to start your routine. The daily practice could help muscles relieve the tension.Image: ShutterstockThe downward-facing dog is one of the most traditional and widely-recognized yoga poses for lower back pain. This versatile asana’s benefits are not limited to curing back pain and sciatica, but also helping to improve circulation and work out the imbalances in the body. It is a full-body stretch that tones and strengthens your arms, legs and opens your shoulders inflection. - Set up on all fours.- Align your knees under your hips and your wrists placed directly under your shoulders. ahead of your shoulders with palms spread.- Tuck your toes and lift up your knees.- As you move your tail bone towards the ceiling, put a slight bend in your knees.- Let the head hang freely to release the tension or bring attention to your feet.- Keep your heels slightly off the ground.- Distribute the weight of your body between your arms and legs.- You can hold this position for a few deep breaths to a few minutes.People having existing wrist and shoulder injuries should avoid this pose and for ones with headaches and high blood pressure try to place a blanket under your head for support.Image: ShutterstockThe extended triangle pose, also known as Trikonasana in Sanskrit, is a super feel-good pose. It stretches and strengthens the thighs, knees, hips, groins and ankles. Plus, this quintessential standing pose stimulates the abdominal organs, thus improving digestion. It is known to alleviate pain in the back and neck. - Start by standing with your feet wide apart.- Tilt your right foot with your toes at a 90-degree angle and bend the knee.- Now, lift your arms on either side with palms facing the ground.- Bend forward and stretch your arms in such a way that they’re perpendicular to the ground.- Focusing on your breathing, keep looking forward or towards the ceiling.- Hold this pose for 15-20 counts and repeat the same on the other side.This pose helps in relieving symptoms of menopause and is therapeutic for anxiety, treating infertility and sciatica.Image: ShutterstockIf you’re someone who occasionally suffers from chronic back pain or soreness, yoga might just be the answer to all your problems. But if you experience agonizing pain, you should consult your doctor for medical help. A study in 2017 did show moderate decreases in back pain and also showed an increase in the participants' short and long-term functions. Yoga does work for some sears of pains, as it stretches and relaxes the tight muscles causing pain. But severe pains might be an indication of some bigger problem. The most important thing is to listen to your body. Being aware and mindful of your body while doing yoga is key. People suffering from any back condition or pain should take special care while doing any kind of forward bend. This is because forward bends create flexion, that may put pressure on the lower back. Make sure that you don’t extend and twist your back at the same time. You should also practice forward bends while sitting rather than waiting around and doing nothing. Furthermore, if any yoga pose feels too difficult, a yoga expert can help you out by suggesting modifications to make it easier. Don’t hesitate to use props or rolled-up blankets in the beginning. And lastly, mindful breathing can help strengthen your back and balance your spine.