Yoga Postures For Back Pain

Back pain

Back pain is generally what people are going through in this day and age. Working late hours with poor posture, a weak core, improper sleeping habits, and many other factors contribute to this lifestyle. If you are dealing with this, yoga can be the best alternative for your well-being.

It’s also important to figure out what’s causing you pain so that you can address it and be conscious of your daily activities that might help deal with your postures.

The yoga pose is a mind-body therapy that works on flexibility, strength, posture, and breathing – which will help you gain more awareness of your body and also relieve muscular tightness at the same time.

However, the most important thing to keep in mind is to make sure you are not doing anything that makes your pain or discomfort worse. As long as it feels good, you can keep doing it.

If your back pain is more of tightness or discomfort, there is no harm in trying out a few yoga poses on a daily basis. But, if you have issues with your discs or something severe that worsens while stretching, go see a professional and seek medical help before doing any type of exercise.

Find out more about other causes of back pain

Here are some of the best and safe yoga poses/postures to help relieve discomfort and pain related to your back:

1) Child's Pose (Balasana)

Child's Pose

This is often a rest pose that is performed among other difficult yoga poses. It takes the pressure off your lower back by stretching your thighs, hips, and ankles.

It also helps calm the brain, relieves stress, and increases circulation.


1) Kneel on the floor or mat with your knees hip-width apart and your feet behind with toes together.

2) After taking this position, take a gentle deep breath and as you exhale, lower your torso over your thighs.

3) Extend your arms alongside your torso with palms facing downwards.

4) Make sure that your forehead is also touching the ground and hold the pose for 1-3 minutes.

2) Downward Facing Dog (Adho mukha svanasana)

Downward facing dog

Sometimes, the back hurts when our legs get tight. This pose is beneficial for stretching the lower body that including the ankles, hamstrings, and calves. It also stimulates blood flow and improves posture by strengthening the upper body.

After Child’s pose, this one is a great addition to stretch your overall body.


1. Set up on all fours and your hands should be about 3-4 inches ahead of your head with shoulder-width apart.

2. Spread your fingers and lift your hips up as shown in the image above. Make sure to touch your heels onto the ground.

3. Try to straighten your legs according to your comfort level.

4. Relax your head in between your arms and gaze towards your hips or belly button.

5. Hold this pose for 2-4 minutes.

3) Cat-Cow Pose (Chakravakasana)

Cat cow pose
Cat cow pose

This pose is pretty much easy and has a gentle flow that promotes flexion and extension which mobilizes the back. It also stretches your shoulders, neck and torso providing balance to every part of your spine.


1) Get on all fours.

2) Take a position where you place shoulders over your wrists and hips over knees and your toes should be extending on the outer side of your feet.

3) As you start inhaling, lift your head (look up) and chest, and let your stomach drop down toward the floor. Make sure that inhalation and the movement happen in sync.

4) As you start exhaling, tuck your chin into your chest(look downwards) and round your spine by making an arch toward the ceiling.

5) Keep doing this for 1-2 minutes and focus on releasing the tension off of your body when you exhale.

4) Sphinx Pose (Salamba Bhujangasana)

Sphinx yoga pose

This is a gentle posture suitable for beginners. It creates a natural curve around the lower back. It lengthens the abdominal muscles which support the lower back and overall strengthens the spine. In addition, the chest and shoulders open up as well.


1. Lie down on your stomach with your legs together extended behind you.

2. Place your elbows under your shoulders and forearms on the floor with your palms facing down.

3. Slowly lift your chest and head while pressing down the muscles of your lower back, buttocks, and thighs against the floor.

4. Engage your lower abdominal muscles nice and slow. Make sure to keep your head straight.

5. Do it just enough to feel a stretch in your lower back. Don’t over-extend and stop immediately if there is any discomfort.

6. Stay in this position for 3-5 minutes.

5) Bridge Pose (Setu Bandhasana)

Bridge yoga pose

This pose stretches the spine, thighs, hip joints, and the back of the neck. It also opens the chest and shoulders. Moreover, it helps with digestion and regulates metabolism.

It is commonly seen as an inverted backbend.


1. Lie down on your back with your knees bent and your feet should rest on the floor hip-width apart.

2. Place your arms alongside your body with palms facing down.

3. Press your feet and arms against the floor as you lift your body up and your head should rest on the ground while doing so.

4. Continue lifting until your thighs are almost parallel to the floor.

5. Hold this pose for about 1 minute.

6. Slowly release your spine back down to the floor.

7. Relax for 30 seconds.

8. Continue the same process 5-7 times.

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