Yoga can be an effective remedy for managing back pain and promoting a healthy spine. Here are some yoga practices that can help alleviate back pain:

1. Cat-Cow Pose (Marjaryasana-Bitilasana): Begin on your hands and knees, with your hands under your shoulders and knees under your hips. Inhale as you lift your chest and tailbone, arching your back into Cow Pose. Exhale as you round your spine, tucking your chin to your chest, and drawing your belly button in towards your spine in Cat Pose. Repeat this flowing movement, coordinating it with your breath, for several rounds.
2. Child’s Pose (Balasana): Start on your hands and knees and then sit back on your heels while stretching your arms forward and resting your forehead on the mat. This pose gently stretches the lower back and promotes relaxation.
3. Sphinx Pose (Salamba Bhujangasana): Lie on your stomach with your elbows underneath your shoulders and forearms resting on the mat. Press your forearms into the mat, lift your chest, and lengthen your spine. Sphinx Pose helps strengthen the back muscles and can relieve mild to moderate back pain.
4. Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. Press your feet and arms into the mat as you lift your hips off the ground, creating a bridge shape with your body. Bridge Pose helps strengthen the back and glutes and can alleviate back pain.
5. Downward-Facing Dog (Adho Mukha Svanasana): Start on your hands and knees, then lift your knees off the mat and straighten your legs, creating an inverted “V” shape with your body. Press your hands into the mat, lengthen your spine, and engage your core. Downward-Facing Dog helps stretch and strengthen the entire back body and can provide relief for back pain.
6. Supported Supine Twist: Lie on your back with your knees bent. Extend your arms out to the sides in a “T” shape. Drop both knees to one side and turn your head in the opposite direction. Place a bolster or folded blanket under your knees for support. This gentle twist helps release tension in the lower back.
7. Cobra Pose (Bhujangasana): Lie on your stomach with your legs extended and the tops of your feet on the mat. Place your hands under your shoulders and press the tops of your feet and thighs into the mat. Inhale as you lift your chest off the ground, keeping your pelvis and lower body grounded. Cobra Pose strengthens the back muscles and improves spinal flexibility.

Remember to listen to your body and avoid any movements or poses that cause pain or discomfort. It’s essential to approach yoga for back pain with caution and consult with a healthcare professional or a qualified yoga instructor if you have a specific back condition or injury. They can guide you in modifying poses and developing a practice that suits your needs.