Best yoga postures that help with back pain

Need yoga for back pain? As you age, your body’s structure and shape change. This puts extra pressure on the joints, leading to several aches and pains. Although there are a variety of yoga exercises that help strengthen and stretch the muscles in the arms and legs, yoga postures for back pain are among the most beneficial ones.

Pain in the back is a common problem that can occur for several reasons. Yoga postures are not only appreciated for helping to relax the body, but they can also help in reducing stress. In time, this can also play a role in relieving pain. The main idea behind yoga is to empower the mind and body to remain healthy and strong. This ancient form of exercise has been used for centuries for healing various ailments, particularly those related to human health and well-being.

Standing Forward Bend (Uttanasana)

This is one of the most common yoga postures which helps in stretching the hamstrings and relieving back pain. To do this pose, stand straight with your feet together and hands on your hips. Bend forward as much as you can without bending your knees or rounding your back. Hold for 2 to 3 breaths before coming out of it slowly!

Standing Forward Bend yoga pose for back pain

Downward-Facing Dog (Adho Mukha Svanasana)

This is one of the most popular poses in yoga and it’s also one of the best for relieving back pain. Downward-Facing Dog stretches your entire body, including your back and shoulders. If you’re feeling stiff and sore, this is a great pose to try first thing in the morning.

The benefits:

Stretches your hamstrings, spine, and shoulders

Improves posture

Strengthens arms, legs, and abdominal muscles

Downward-facing dog yoga pose for back pain

Triangle Pose (Trikonasana)

The triangle pose is a great pose for the back. It helps to stretch the muscles on the back of your legs, hips, and spine. It also helps to release tension in the shoulders and neck.

Begin with standing in the mountain pose with your feet together, then step your right foot out to the right into a wide stance with your toes pointing outwards. Bring your hands together at chest height in a prayer position and then step your left foot out to the left so that you are now standing on a single line from one leg to another.

Now bend both knees, bringing them down towards the floor as you raise both arms up above your head and turn them outwards so that they are parallel with each other.

This will bring you into a triangle pose (trikonasana). Hold for 30 seconds or more if possible before releasing this posture by stepping back onto both feet again and coming into mountain pose again.

Triangle yoga pose for back pain

If you have a yoga mat, but it’s still not soft enough for your knees, have difficulty with doing some more advanced postures or want more flexibility faster you can check out some of those products:

  • Yoga Knee Pad
  • Yoga Headstand Bench
  • Yoga Stretch Exercise Strap

Pigeon pose

Start in a push-up position, then bring your right knee forward and place it on the ground beneath your right hand. Slowly lower your hips down towards the ground, stretching your left leg back behind you. Hold this pose for a few breaths, then repeat on the other side. This stretch helps to release tension in the hips, which can often cause back pain.

Pigeon pose

Four-Limbed Staff Pose (Chaturanga Dandasana)

This pose is a great way to stretch the back and strengthen the core. It can be done as a part of a warm-up or as an exercise in itself. You can also do it before bed to help you sleep better.

This posture is also great for stretching your chest, shoulders, and upper back muscles which are often tight due to hunching over a desk or driving for long periods of time.

The Four-Limbed Staff Pose stretches the spine and strengthens the core muscles. It also helps with breathing problems by opening up your chest and rib cage.

Bridge Pose (Setu Bandha Sarvangasana)

The Bridge Pose is a simple back pain reliever. It targets the lower back and helps to relieve tension.

Bridge Pose (Setu Bandha Sarvangasana) is a yoga posture in which the body is positioned horizontally on the ground, resting on the feet, knees, and upper back. The hands are placed palm-down alongside the thighs.

The Bridge Pose can be done by lying flat on your back with your knees bent and feet flat on the floor about hip-width apart. Slowly lift your buttocks off of the floor until you form a bridge with your body, then slowly lower yourself down to return to the starting position.

Bridge yoga pose for back pain

Extended Puppy Pose (Uttana Shishosana)

To do the Uttana Shishosana, start by kneeling on your mat, and then extend your right leg out in front of you and place your left foot on the floor. Now, bring the right heel as close to your groin as possible while keeping your toes pointed toward the sky. Next, bend forward at the waist and extend both arms out in front of you on either side. Rest your head down on a block or pillow if it feels comfortable. Hold this pose for 5 to 10 minutes before switching sides and repeating it.

Great Yoga mats to help you with back pain

If you are struggling with motivation to do yoga, getting a Yoga mat is always helpful. When you get one and put it in a visible place near your workspace or home, it reminds you to do some exercises. Also, do not underestimate the quality of the mat! A good one could be much more comfortable and make you work out more regularly. Here are some examples:

Child’s pose

Child’s pose is an asana that is used to alleviate back pain and stress. It also helps to improve posture, reduce anxiety and depression, and regulate breathing.

The pose should be done on the floor with knees bent and feet flat on the floor. The hips should be lifted off the ground as much as possible. The arms can be stretched out in front of you or folded across your chest for extra support.

There are many benefits of doing Child’s Pose, including:

-relieves back pain

-improves posture

-reduces anxiety

-regulates breathing

Child pose

Cat pose

The name comes from the resemblance of a cat rounding its back. From a hands-and-knee tabletop position, the core muscles are pulled in toward the spine as the back rounds and the head releases gently toward the ground.

Cat pose increases the flexibility of the neck, shoulders, and spine. The movement also stretches the muscles of the hips, back, abdomen, chest, and lungs. Cat Stretch held at its peak releases tension in the upper back and neck.

Cat pose

Cobra pose (Bhujangasana)

This pose stretches your entire upper body and can provide relief if you’re experiencing back pain, tightness in your shoulders, or upper body soreness. These are the steps to do it:

  1. Lie on your belly. Separate your feet and legs to hip width. Point your toes, so the tops of your feet are on the floor.
  2. Bend your elbows and place your hands on the floor next to your ribs, stacking your wrists and elbows.
  3. On an inhale, begin to peel your chest away from the floor, lifting into spinal extension.

Cobra pose could be quite beneficial if you have lower back pain. It could improve your posture, sleep, self-esteem, and mood over time too.


These yoga poses are great for people with back pain. When done correctly, will stretch your back and release pressure from the spine. Having a few minutes every day to do those poses or even one of them could be a life-changing habit in the long term. Make sure you always move and stretch whenever you have time if you are spending a lot of time sitting or staying in one place!

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