Asanas (yoga postures) are an excellent way to prevent most back problems. If you already have issues with your back, a gentle sequence of specially adapted exercises can help relieve tension and, over time, improve back problems. 

If you have problems with your back, please consult your doctor before taking up yoga.

Here are some typical adaptations of basic yoga postures that are gentle on your back. With regular practice, they can help remedy most back problems:

Relaxation position with bent knees
(a) Both arms are wrapped around the bent knees
(b) Both arms are wrapped around one bent knee
(c) Both feet are flat on the floor, heels touching the buttocks

Half shoulderstand
Plough with legs spread apart
Forward bend with one leg
Cobra with the arms behind the back and the fingers interlocked
Half spinal twist with a straight leg
Simple triangle