Those who experience chronic pain know that pain management is a difficult, arduous ordeal. Medication can leave your mind unclear while doing little to ease the pain and nothing to resolve the root cause. Yoga is a proven method of pain management, specifically for those who suffer from back pain.
The following postures are known to resolve back pain issues. Along with lessening pain, they can also help to strengthen your joints and muscles, making future issues less problematic. However, as with all forms of exercise, you should discuss these poses with your doctor before pursuing them.
Cobra Pose
Bhujangasana
Lie with stomach on the floor with legs straight behind the torso, feet pointed. Place your elbows on the floor close to your torso. Exhale and lift up your torso in a gentle curve, pushing on the floor with your hands. Maintain contact between the tops of your thighs and the floor. Inhale and release gently, returning to neutral.
Half Knees-to-Chest Pose
Ardha Apanasana
Lie in Corpse Pose/Shavasana. Inhale deeply. Exhale and bring one knee to your chest, keeping back in the neutral position. Exhale and release leg, lowering to the floor. Repeat with the opposite leg.
https://www.youtube.com/watch?v=aGSVAhadpFY
Thread the Needle Pose
Sucrindhrasana
Lie in Corpse Pose/Shavasana. Bend both knees, lifting to your chest. Rest your right ankle above your left knee. Grasp your left leg with both arms by threading your right arm between your two legs. Pull your left leg to your chest, bringing your right leg with you. Release both legs, and then return to Corpse Pose/Shavasana. Repeat with the opposite leg.
Cat Pose and Cow Pose
Marjaryasana & Bitilasana
Place hands and knees on the floor parallel to each other. Hands should be directly beneath the shoulders and knees below the hip bones. Exhale, curving the center of your spine upward. Drop your head and pelvis into a C shape. Inhale and drop the center of your spine to the floor while lifting your head and pelvis to the ceiling. Exhale and return to neutral.
Bridge Pose
Setu Bandha Sarvangasana
Start from Corpse Pose/Shavasana. Bend both knees, and then place feet flat on the floor. Lift your pelvis to the ceiling, keeping your knees directly above your ankles. Steadily hold your head, neck, and shoulders on the floor. Move your arms together beneath your lifted pelvis, grasping your hands together. Exhale in and out repeatedly before returning to Corpse Pose.
Fish Pose
Matsyasana
Start with legs in Lotus Pose/Padmasana. Lean back until your back is flat on the floor. Lift your pelvis upward. Bring your arms beneath your buttocks with your palms facing the floor, holding your arms tight to your body. Rest your buttocks on your hands. Exhaling, lift your shoulders and upper torso. Arch your neck so that your head continues to rest on the floor. Do not place too much weight on your head and neck. If you are unable to perform Fish Pose/Matsyasana while in Lotus, you may perform this pose with legs extended and knees slightly bent.
Locust Pose
Salabhasana
Lie flat on your stomach with your arms resting on each side. Inhaling deeply, lift your arms, chest, head, and legs off the floor. Exhale, holding this position. Breathe deeply three times. Return to the neutral position.