Yoga Poses for Back Pain: 8 Essential Moves for Relief

Yoga Poses for Back Pain: 8 Essential Moves for Relief

Back pain is a common issue that can affect anyone. It can occur due to factors such as poor posture, sitting for a long time, or not getting enough exercise. The good news is that there are many ways to address back pain, and one of the most effective methods is by incorporating yoga into your daily routine. 

Practicing yoga can benefit your back by strengthening the muscles that support the spine, improving flexibility, and reducing tension in the muscles that can cause pain. Regular meditation can also help you improve your posture and alignment, which can further minimize the risk of back pain.

So, if you're looking for a natural and holistic way to alleviate your back pain, give yoga a try! 

8 Yoga Poses To Get Rid Of Back Pain

Below are several yoga poses specifically to help relieve back pain. These poses are described in a step-by-step manner to ensure you can perform them safely and effectively on your yoga mat.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits: This pose increases flexibility of the neck, shoulders, and spine. It also gently massages the spine and belly organs.


  • Begin in the tabletop position on a yoga mat with wrists, elbows, and shoulders in line and knees set directly below hips.
  • Breathe in, arch your back, and raise your head and tailbone (Cow Pose). 
  • Breathe out, round your spine towards the ceiling, and lower your chin towards your chest (Cat Pose).
  • Continue flowing smoothly between Cow on the inhales and Cat on the exhales for 1-2 minutes.

Child's Pose (Balasana)

Benefits: This resting pose stretches and releases the spine, neck, and shoulders and can help relieve back and neck pain.


  • Begin by kneeling down and sitting back on your heels. Spread your knees as wide as a yoga mat while keeping your big toes touching.
  • Breathe out and lower your torso down between your thighs until your forehead touches the mat. If you are facing difficulty in touching the floor use yoga blocks and rest your head on them.
  • Extend your arms forward, palms down on the floor.
  • Hold the Child's pose for 3-5 minutes, focusing on deep breathing and relaxing the lower back and spine.

Downward-Facing Dog (Adho Mukha Svanasana)

Benefits: This pose strengthens and stretches the whole body and can relieve back pain by strengthening the spine-supporting muscles.


  • Get on your hands and knees, with wrists under your shoulders and knees under your hips. 
  • Press your hands firmly, tuck your toes under, and lift your knees off the floor. 
  • Push your hips upward and try to straighten your legs while lowering your heels towards the floor. Your body should form an inverted "V" shape.
  • Keep your head between your arms, gaze at your navel, and hold Downward facing dog for 1-3 minutes.

Pigeon Pose (Eka Pada Rajakapotasana)

Benefits: This pose stretches the hip rotators and flexors, potentially alleviating sciatica discomfort, which is often a contributor to lower back pain.


  • Start pigeon pose in the Downward-Facing Dog position. Bring your right knee forward and place it more or less behind your right wrist, depending on your flexibility.
  • Extend your left leg back, keeping the knee straight and the top of your foot on the floor.
  • Gradually lower your torso down into a forward bend over your right leg. Support your weight with your arms as much as needed.
  • Hold the pigeon pose for 30 seconds to a minute, then switch to the other side.

Squat Pose (Malasana)

Benefits: Squat pose opens up the hips and lower back, relieving tension and stiffness in these areas.


  • Stand with your feet slightly wider than hip-distance apart. Turn your toes out and heels in.
  • Then bend your knees and lower your hips towards the ground, going as low as you can without straining.
  • Bring your palms together at your heart center and gently press your elbows against your inner knees to open your hips further.
  • Hold the Malasana yoga pose for 30 seconds to 1 minute, breathing deeply.

Bridge Pose (Setu Bandha Sarvangasana)

Benefits: Bridge pose strengthens the lower back and hamstrings, improves circulation, and can help alleviate stress and mild depression.


  • Lie on your back with bent knees and flat feet. Keep feet hip-width apart and close to sitting bones.
  • Arms rest beside your body, palms down. As you breath in, press your feet and arms into the yoga mat and lift your hips toward the ceiling.
  • Clasp your hands under your back and press your arms down, lifting your hips higher.
  • Hold bridge pose yoga for 30 seconds to 1 minute, then release with an exhale, slowly rolling your spine back to the floor.

Reclining Spinal Twist (Supta Matsyendrasana)

Benefits: This pose helps to relax and realign the spine, and it can also soothe the nervous system and reduce tension.


  • Lie on your back with your legs and arms out. 
  • Bring your knees to your chest, then extend your left leg while keeping your right knee bent.
  • Gently roll your bent knee to the left side, across your body. Turn your head to look right, keeping your shoulders flat on the floor.
  • Hold for 1-2 minutes on each side, focusing on relaxing into the twist with each exhale.

Sphinx Pose (Salamba Bhujangasana)

Benefits: This gentle backbend strengthens the spine, opens the chest, lungs, and shoulders, and alleviates stress.


  • Lie on your stomach and extend your legs behind you hip-width apart. 
  • Place elbows under shoulders and forearms on the floor. 
  • Lift upper body and head, arching back slightly. Keep your neck long; look forward.
  • Hold Sphinx pose for 1-2 minutes, then carefully lower your torso back to the floor.


If you suffer from frequent back pain, practicing these yoga poses can help reduce the chances of it recurring. By strengthening your core and increasing flexibility, you may experience relief from back pain. Consulting a physiotherapist is essential before starting a new exercise, especially if you have severe back pain or other health concerns.

Frequently Asked Questions

What Is The Effective Yoga Pose For Back Pain From Prolonged Sitting?

Try the Seated Forward Bend (Paschimottanasana). This pose can help relieve back pain from prolonged sitting.

Which Yoga Poses To Avoid With Lower Back Pain?

Avoid poses that might exacerbate lower back issues:

  • Camel Pose: This backbend stretches the abdomen and can strain the lower back or aggravate disc problems.
  • Lunge Twist: This involves twisting the torso against the hips, which can be problematic for those with bulging discs or lower back pain.