Skip to content

7 Yoga Poses For Back Pain

Millions of people suffer from back pain every year; for many of them, traditional treatments like medication and surgery don’t provide relief. So if you’re looking for an alternative treatment option, try yoga! If you’re among the unlucky few who deal with back pain regularly, consider trying yoga. Yoga is a great way to strengthen your back muscles and improve flexibility. This article will discuss some yoga poses that are especially beneficial for combating back pain.

Sponsored Content


Seated Cat-Cow


If you’re looking for a simple way to ease back pain, try the seated cat-cow stretch. This gentle exercise can help to loosen up your spine and improve your range of motion. To do the stretch, start by sitting on the floor with your knees bent and your feet flat on the ground. Place your hands on your thighs, round your back, and drop your head toward your knees.

Next, arch your back and look up towards the ceiling. Repeat this sequence several times, moving slowly and smoothly through the motions. You should feel a gentle stretch in your back and shoulders. The seated cat-cow stretch is a great way to loosen up your spine and relieve tension. Give it a try next time you’re feeling stiffness or pain in your back.

Child’s Pose


The child’s pose is a common yoga pose that you can use to relieve back pain. To enter child’s pose, start on all fours with your hands and knees shoulder-width apart. As you exhale, slowly lower your torso and hips to the ground. Rest your forehead on the floor and stretch your arms in front of you. You can also place a bolster or pillow under your head for extra support.

Child’s pose is a gentle stretch that can help to ease back pain by releasing tension in the spine and hips. It is also an excellent way to release stress and find some peace. To deepen the stretch, walk your hands closer to your feet. Hold the pose for at least 30 seconds and then slowly return to all fours. If you have chronic back pain, it is always best to consult a doctor or physical therapist before starting any new exercise routine.

Downward Dog


For many people, back pain is a part of daily life. Back pain can be debilitating and frustrating, whether due to poor posture, sitting at a desk all day, or lifting heavy objects. However, many yoga poses can help to relieve back pain. One of the most effective is Downward Dog. This pose stretches the entire back, from the neck all the way down to the hamstrings.

It also strengthens the muscles around the spine, which can help to improve posture and prevent further pain. To do Downward Dog:

  1. Start in a standing position.
  2. Place your hands on the ground before you and walk them forward until your body forms an upside-down “V” shape.
  3. Keep your core engaged and your legs straight.
  4. Hold the pose for at least 30 seconds before releasing and repeating as necessary.

Triangle Pose


Anyone who has experienced back pain knows how frustrating it can be. The good news is that many yoga poses can help to alleviate back pain. One of the most effective poses is Triangle Pose. To do Triangle Pose, stand with your feet about three feet apart and your arms at your sides. Then, turn your right foot out 90 degrees and slightly point your left toe in.

As you exhale, bend your right knee and reach down with your right hand to touch the ground. At the same time, extend your left arm up toward the sky. Hold the pose for five deep breaths and then repeat on the other side. Triangle Pose helps to strengthen the muscles around the spine and improve posture, both of which can help to reduce back pain.

Cobra Pose


Cobra pose is a beginner-friendly backbend that can help to relieve stiffness and pain in the lower back. To get into position:

  1. Lie flat on your stomach with your feet hip-width apart and your hands beside your chest.
  2. As you inhale, press your palms into the ground and lift your head and chest off the ground.
  3. Keep your shoulders down, away from your ears, and look up towards the ceiling.

You can also lift your legs off the ground to deepen the stretch, keeping your knees bent. Hold the pose for one to two minutes and then return to the starting position. Cobra pose is an excellent way to loosen up tight muscles in the back and promote proper alignment. In addition, it can help improve the spine’s range of motion, making it an ideal pose for people who suffer from lower back pain.

Seated Spinal Twist


Back pain is a common issue caused by various factors, from poor posture to muscle tightness. While there are many ways to find relief, one effective method is the seated spinal twist. To do this stretch:

  1. Sit on the ground with your legs extended in front of you.
  2. Bend your right knee and place your foot on the ground next to your left thigh.
  3. Place your left hand on the ground behind you for support.

Twist your torso to the right, placing your right hand on your left thigh for additional support. Hold this position for 30 seconds to 1 minute, then repeat on the other side. You should feel a gentle stretch in your lower back and buttocks. Remember to breathe deeply as you hold the stretch. If you experience any pain, stop the exercise and consult with a healthcare professional.

Locust Pose


Back pain is a common issue that can cause significant discomfort and interfere with daily activities. While many different factors can contribute to back pain, one pose that may help to ease your symptoms is the locust pose. Lie down on your stomach with your legs extended behind you.

Locust pose can help to strengthen the muscles in your back and improve your posture, which may help to reduce pain over time. Place your arms at your sides with your palms facing up. Slowly lift your head, chest, and legs off the ground as you exhale. Keep your gaze focused straight ahead and keep your neck in line with your spine. Hold this position for 5-10 seconds before slowly lowering back to the ground.

Get Rid Of Back Pain With These Yoga Poses!

These yoga poses are a great way to get rid of back pain. Stretching and lengthening the spine can help relieve tension and promote healing. In addition, the deep breathing associated with yoga can help to relax the mind and body, which can further reduce pain levels. If you are new to yoga, starting slowly and consulting with a teacher before trying any new poses is essential. With regular practice, you will soon be on your way to a pain-free back.