back pain is a common complaint among people of all ages poor or bad posture especially a forward slouch wrong sleeping positions stress and restless lifestyles play an important role in giving you backache the lack of flexibility of the back which contributes to the lower back ailments increases as the body ages to alleviate these problems one should practice yoga regularly we give you 20 yoga aasanas that will help you get rid of your backachesnote all asanas should be repeated for a minimum of three times and a maximum of five times each do not suspend or retain your breath if you have blood pressure cardiac problem or are pregnant breathe normally in that positionback pain may arise due to multiple reasons stresstension ligament injury damage disc injury stress tension improper postureways in which yoga can help in lower back management are increases the strength and flexibility of the back hamstrings and hip flexors positive effect on relieving stress improves neuroendocrine functiontalasana palm tree pose stand erect feet shoulder width apart hands on sides chin drawn in keep spine and neck straight raise both arms up and heels simultaneously rise on toes inhaling for two seconds maintain this pose retaining breath for four seconds after this brief standstill return to normal position by rotating the arm backwards and downwards simultaneously lowering heels while exhaling for two seconds back to starting positionbenefits helps stretch the spine vertically and helps in correcting the posturetrikonasana keep your feet 3 4 feet apart inhale and take your arms up abduction to shoulder height parallel to the ground turn your right foot to the right so that your toes point to the front of the mat angle you left foot in about 45 degree angle exhaling for two seconds turn your torso to the right leaning over your right leg place your right hand on the outside of your right foot or along the right side of your leg avoiding the knee extend the right arm up and look up at the raised arm suspending for four seconds if looking up is uncomfortable look at the other hand inhaling two seconds untwist making your hands parallel to the ground and exhaling two counts relaxbenefits gives a good lateral stretch to the spineparivrtta trikonasana revolved triangle pose keep your feet 3 4 feet apart inhale taking your arms up to shoulder height parallel to the ground turn your right foot to the right so that your toes point to the front of the mat angle your left foot in about 45 degree angle exhaling for 2 seconds turn your torso to the right leaning over your right leg place your left hand on the inside or outside of your right foot or along the right side of your leg avoiding the knee extend the right arm up and look up at the raised arm suspending for four seconds if looking up is uncomfortable look at the other hand inhaling two seconds untwist