• Muscle strain or overuse: This can occur from poor posture, lifting heavy objects incorrectly, or repetitive movements.
• Spinal issues: This includes conditions like herniated discs, spinal stenosis, scoliosis, and arthritis in the spine.
• Arthritis: This can affect not only the spine but also other joints that impact back movement.
• Stress: Tightness and tension from stress can manifest as back pain.
• Other factors: Injuries, fractures, infections, and certain medical conditions can also contribute to back pain.

Back pain can vary significantly in location, intensity, and duration. Here are some common symptoms:

• Pain: Aching or stabbing pain in the lower, upper, or middle back.
• Stiffness: Stiffness and limited movement in the back.
• Muscle spasms: Muscle spasms in the back.
• Sciatica: Pain radiating down the legs (sciatica).
• Numbness/tingling: Numbness or tingling in the back or legs.
• Weakness: Weakness in the legs.
• Posture: Difficulty standing or sitting straight.

• Tadasana (Mountain Pose): Helps alleviate common back pain by promoting proper posture and alignment. It strengthens the back, stretches the spine, and encourages balance, reducing strain on the back muscles.
• Utthita Trikonasana (Triangle Pose): Helps relieve common back pain by stretching and strengthening the spine, hips, and shoulders. It improves posture and spinal alignment, reducing stiffness and discomfort in the back.
• Utthita Parsvakonasana (Extended Lateral Angle Pose): Provides relief from common back pain by stretching the spine, waist, and hips. It strengthens the lower back and improves overall posture, alleviating tension and discomfort.
• Ardha Chandrasana (Half Moon Pose): Helps alleviate common back pain by strengthening the spine and improving balance. It stretches the lower back and hips, enhancing flexibility and relieving tension.
• Prasarita Padottanasana (Wide-legged Forward Bend): Relieves common back pain by gently stretching the spine, hamstrings, and lower back. This pose encourages spinal decompression and improves posture, reducing tension and stiffness.
• Supta Padangushthasana (Reclining Posture): Helps alleviate common back pain by gently stretching the hamstrings and lower back, promoting flexibility and relieving tension. The reclining position supports spinal alignment while opening the hips and legs, reducing stiffness and discomfort in the back.
• Bharadvajasana (Seated Spinal Twist): Effective pose for alleviating common back pain as it gently stretches the spine, improving flexibility and reducing tension in the lower back. The twist helps to release tightness, stimulate circulation, and enhance spinal mobility, promoting overall back health.
• Utthita Marichyasana (Extended Sage Marichi Pose): Great posture for relieving common back pain as it involves a deep twist that stretches the spine, hips, and shoulders. This pose helps to improve spinal flexibility, release tension in the back, and strengthen the muscles surrounding the spine, providing support and reducing discomfort.
• Jathara Parivartanasana (The Abdominal Twist): Effective pose for alleviating common back pain, as it gently stretches and strengthens the spine. The twisting motion helps release tension in the lower back and promotes spinal mobility, while also improving digestion and relieving stiffness in the torso and hips.
• Sirsasana (Headstand): Help alleviate common back pain by strengthening the upper body, core, and spine. The inversion increases blood flow to the spinal cord and neck, which can relieve tension and improve posture, promoting a healthier alignment and reducing discomfort in the lower back. However, it should be practiced with caution and proper alignment to avoid strain.
• Halasana (Plow Pose): Alleviate common back pain by gently stretching and lengthening the spine, releasing tension in the lower back. This pose also strengthens the core and shoulders, improving posture and flexibility, which can reduce discomfort and promote spinal alignment. However, it should be performed with care to avoid overextension or strain.

• Ujjayi Pranayama (Victorious Breath or Ocean Breath): Breathing technique that helps to calm the nervous system and reduce tension in the body, including the back. By focusing on slow, controlled breaths with a slight constriction in the throat, it encourages deep relaxation, relieves stress, and enhances oxygen flow, which can aid in alleviating common back pain and improving overall posture.
• Anulom Vilom Pranayama (Alternate Nostril Breathing): Calming breathing technique that balances the body’s energy and helps relieve stress. By alternating the breath through each nostril, it promotes relaxation, reduces tension in the back, and improves oxygen flow, which can support spinal health and alleviate common back pain.