Back Mudra: Meaning, Benefits, and How to Do

back mudra

The Back mudra is a yogic Mudra that is said to offer a range of benefits for the spine and the entire body. Learn how to do the Back mudra and its benefits of it.

Definition – What is Back Mudra and its Meaning, References, and Mythology?

The Back Mudra is a simple gesture that can be used to heal. This Mudra can relieve both chronic back pain and acute.

Lack of movement in the spine is one of the leading causes of sickness today. A movement in the spine is what generates 90% of brain stimulation. For a healthy body and mind, it is essential to move the spine properly.

Yoga Mudras and exercises for health are primarily used to treat conditions and keep you healthy and fit.

What causes back pain, and how can you get rid of it with Back Mudra?

There are many causes of pain in the back. There are many reasons for pain in the back. Let’s talk about some of these daily habits. We often spend long hours sitting in the same position at work. This causes back pain. Sometimes we lift more than we can handle. This causes high tension in our spines and back pain. We make a downward position while cleaning the floor. This puts strain on our back muscles and causes back pain. Sometimes when we are asleep, our bodies get in the wrong position, which can cause back pain after we wake up. In addition, long periods of driving a car or a bike and bad postures can be detrimental to our backs in daily life.

This Mudra is very different from other Yoga Mudras because it involves both fingers in a completely different arrangement. This is how a Back Mudra finger is used:

Right Hand – Thumb and Middle Finger, and Little Finger.

Left Hand – Index and Thumb fingers.

It helps balance the energies and prevent pain in our backs by involving both hands.

Alternate Name of Back Mudra

Kati Mudra.

How to Do Back Mudra?

  • Back Mudra is simply a gesture with both hands. You can start by sitting in any meditative posture if you are comfortable while sitting on the floor. Otherwise, you can sit on your bed, chair, etc. However, lying down works best with this Mudra, specifically for people with lower backache.
  • Keep your spine comfortable and erect or take wall or pillow support to maintain a neutral curve of your spine.
  • Then, place your hands on your knees, palms facing upward.

Right Hand’s Finger Arrangement

  • First, move your thumb towards the little finger.
  • You will now need to touch the tips of your little finger and middle fingers with the tip end of your thumb. Keep the index finger extended and ring the finger.

Left Hand’s Finger Arrangement

  • First, bring your index finger toward the thumb. Next, touch the middle of the thumb with your index finger.
  • Extend your thumb toward the index finger by bending it from the middle. Gently touch the nail with your thumb’s upper part. Keep the rest of your fingers extended.

Back Mudra Benefits

back mudra benefits
  • Back Mudra, also known as healing Mudra, is a great way to relieve pain in your lower back.
  • Back Mudra, which is a special treatment for pain in the lower, middle, and upper backs, can be used to relieve it.
  • The best thing for your back is to perform Back Mudra while lying down. This Mudra is beneficial for invertible disks. This Mudra increases the flexibility and strength of the back.
  • Muscle tension is when the muscles of our bodies shrink for a while. This happens due to stress and irregular blood flow. Regular practice of Back Mudra can help to prevent muscle tension from causing back pain.
  • Back Mudra helps cure muscle cramps.
  • Negative energies can cause pain in any area of the body. The Back Mudra improves the flow of prana as well as positive energy. This removes negative energy from our backs.
  • It is vital to have the right balance of all energy for our health. This Mudra helps to regulate the flow of energy throughout the body and balances them by using the correct arrangement of fingers.

Back Mudra Precautions and Contraindications

back mudra precautions
  • While performing this Mudra, keep your spine straight. This will promote the flow of energy into your spine.
  • Keep your weight down. You should not force your body into this Mudra longer than necessary. You will hurt yourself if you do this.
  • This Mudra should not be used in place of your medical and physical treatment for the back. For better results, combine this Mudra with other therapies.

When and how long to do Back Mudra?

  • This Mudra can be practiced by people who have back-related conditions.
  • It can be practiced by people who have a long period of sitting or standing jobs.

Although morning is the best time for any Mudra, you can still practice it throughout the day as it is a healing practice.

This Mudra should be performed at least 20 minutes per day. This Mudra should be performed at least four times daily, each for five minutes. This Mudra can be done anywhere. This Mudra can be done anywhere your hands are free.

It might take some time for your back to heal from the Back Mudra. This Mudra will not bring about a quick recovery.

This practice should never be stopped. You will see results immediately, but they will be permanent.

Breathing in Back Mudra

While practicing this Mudra, you can combine it with:

Kapaal Bhaati Pranayama. While practicing Kapaal Bhaati, you pull your abdomen in, which tones up the abdominal muscles. However, Kapaal Bhaati should be practiced as per your capacity.

Visualization in Back Mudra

Your mind tells you that you are in a place that makes you happy, where you feel good. You can be alone or surround yourself with people who support you and make you feel happy. You are engaged in something you love or are passionate about. You can also pay attention to your breathing so that your thoughts don’t drift.

Affirmation in Back Mudra

My backbone is strong, and my back is broad. I feel protected and supported inside and out.”


The Back Mudra is a simple but effective gesture that can be done anywhere. It helps relieve back pain, improve posture, and increase flexibility. And by combining it with deep breathing, you can maximize its effects. If you’re interested in learning more about Mudras and how to use them for your health and well-being, check out our Mudras Certification Course. It’s the only course that covers all 108 Mudras in-depth, so you can learn everything you need to know to start your Mudra journey today.

Divyansh Sharma
Divyansh is Yoga, Meditation & Kinesiology Teacher who has been practicing Yoga and Meditation Since 2011. The Idea of correlating Yoga with Modern Sciences fascinates him the most & to feed his curiosity, he keeps on exploring new things every day. He has accomplished a Master's in Yogic Sciences, E-RYT-200, and RYT-500.

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