The key to preventing lower back pain in Camel Pose is to ensure you tone your abdomen — particularly your transverse abdominus) — while you practice this pose.
Did you know that Ustrasana hasn’t always been a back bending pose? The Sritattvanidhi, a 19th century text, describes Ustrasana as a standing pose.

Stand on the toes and stretch the arms in the air. This is Ustrasana, the camel.

– THE SRITATTVANIDHI
The modern pose of a kneeling back bend likely originated with Krishnamacharya in Mysore in the 1930s and was popularized by K. Pattabhi Jois through Ashtanga Yoga, and B. K. S. Iyengar in Light on Yoga.
The main physical benefits of Ustrasana include:
Helps with mobility in the shoulders and upper back.
Stretches the front of the body.
Strengthens the legs and back.
Strengthens erector spinae (back extensors).
Stretches the chest.
Opens up the hips, stretches hip flexors.
Strengthens arms and core.

Ustrasana or Camel Pose

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