5) Bow pose
Bow pose has proved to be really useful in a number of cases where people faced immense issues with back pain. This posture strengthens the upper back and shoulder region. Start this pose by lying in a facedown position on your stomach. Fold your legs at the knees and tilt your head in the upwards direction. Now place your hands backwards and try to grab the heels. This posture helps in lifting neck, shoulders, hip region and legs. It is an excellent exercise for back problems.