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10 Yoga Poses That Relieve Back Pain

10 Yoga Poses That Relieve Back Pain

What’s inside this article: 10 yoga poses (beginner-friendly) that help relieve back pain. Includes instructions and illustrations for each pose.

Yoga can be an extremely effective way to soothe back pain. This is because it stretches and strengthens the muscles that support the spine.

It also helps strengthen the abdominal muscles, which protects the lower back.

Feeling stiff? Try these 10 yoga poses for back pain.

When doing these yoga poses for back pain, make sure you stay aware of your body and know your limitations.

You do not want to strain yourself since that could actually make the pain worse.


  • Hold each pose for 5-10 deep breaths before releasing.
  • Take your time. Stop if anything hurts.

Cow Pose

Stretches back, torso and neck

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips.

Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.

Downward Facing Dog

Stretches the spine

Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips.

Inhale as you stretch your elbows and relax your upper back.

Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling and gently straighten your legs.

Hold for 5 breaths.

Child’s Pose

Stretches hips, thighs, and back

Begin on your hands and knees. Inhale, and spread your knees wide apart while keeping your big toes touching.

Exhales and lean back so you are resting your buttocks on your heels.

Keep your arms extended with your torso resting on your thighs. Close your eyes and relax.

Bird-Dog

Targets the erector spinae muscle

Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips.

Point one arm straight out in front of you, and extend the opposite leg behind you.

You should form one straight line from your hand to your foot, keeping hips squared to the ground

Be mindful not to let your lower back sag.

Single Knee to Chest

Lay on your back with your legs straight and your arms at your side.

Bring your right knee to your chest, holding your knee with your hands, and pushing your thigh into your chest.

Repeat with the left leg.

Knees to Chest

Keeps the lower back limber

Begin by laying on your back with your arms and legs extended. Inhale.

Then, as you exhale, draw both of your knees to your chest and clasp your hands around them. Tuck your chin

If you have the flexibility, wrap your forearms over your shins and clasp each elbow with the opposite hand.

Keep your back flat on the mat.

Bridge Pose

Stretches chest, shoulders, neck, spine, front legs

Begin by laying on your back with your knees bent comfortably and the soles of your feet flat

Walk your feet in towards you until you can just graze your heels with your fingertips.

Lift your hips up high toward the ceiling and begin to walk your shoulders underneath you.

Interlace your fingers and press your forearms down into the mat to get more lift in the hips.

Plow Pose

Stretches the spine and shoulders

Begin by lying flat on your back with your legs extended and your arms at your sides, palms down.

Then lift your legs and hips towards the ceiling, bringing your torso perpendicular to the floor.

Straighten your legs and slowly lower your toes to the floor behind your head with your legs fully extended.

If your toes don’t touch the ground, support your lower back with your hands.

If your feet rest comfortably, extend your arms along the floor and interlace your fingers.

Half Lotus Twist

Stretches the upper back and spine

Sit on the floor with your legs extended, spine straight, and arms resting at your sides.

Bend your right knee and hug it to your chest. Then bring your right ankle onto the crease of your left hip, so the sole of your right foot faces the sky.

Bend your left knee and cross your left ankle beneath your right knee.

Place your right hand on the floor behind you. Bring your left hand to the outside of your right knee and gently twist to the right.

Repeat on the left side.

One-Legged King Pigeon

Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders.

Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee.

Slide your left leg back, straightening it and resting your thigh on the floor.

Lay your torso down on the inner right thigh and stretch your arms forward. Lift your chest and look straight at the ceiling.

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