yoga poses for back pain

Back pain is a prevalent pain and can significantly impact people’s daily lives. The recommendation to practice yoga poses for back pain relief is widespread, and for good reason. Yoga offers a holistic approach to managing back pain by incorporating physical postures (asanas), breathing techniques (pranayama), and meditation.

Practicing yoga for even a few minutes a day can be a great way to both alleviate back pain and improve overall back health.

Yoga poses like cat-cow, cobra pose, and triangle pose focus on stretching and strengthening the muscles of the back, abdomen, hips, and legs, which may improve flexibility, mobility, and overall strength, which can alleviate back pain and prevent future episodes.

Yoga emphasizes the mind-body connection, encouraging practitioners to listen to their bodies and cultivate awareness of physical sensations. This can help individuals better understand and manage their back pain.

Best Yoga Poses for Back Pain

Here are certain yoga poses that are often recommended for back pain. These yoga poses can enhance blood flow to the spine and surrounding muscles, promoting healing & relaxation, and reduce stress & inflammation.

1.Trikonasana (Triangle Pose)

1 Yoga pose for Back Pain is Trikonasana

Back pain can be prevented by stretching and strengthening asanas like Triangle pose.

The Triangle Pose, or Trikonasana, is a classic yoga pose that offers a deep stretch to the sides of the body, strengthens the legs and core muscles, and improves balance and stability.

To do this:

  • Start in a standing position with your feet about 4 feet apart.
  • Turn your right foot out to the right so that it’s pointing forward.
  • Pivot your left foot slightly inward, about 45 degrees.
  • Hinge at your right hip and reach your torso forward over your right leg.
  • Place your right hand your hand to your leg, a yoga block, or onto the floor.
  • Extend your left arm straight up toward the ceiling.
  • Look up toward your left hand, forward, or down.
  • Hold the pose for up to 1 minute.
  • Repeat the pose on the opposite.

2. Bhujangasana (The Cobra Pose)

2 Yoga pose for Back Pain is Bhujangasana

Cobra Pose (Bhujangasana) is beneficial for stretching the abdomen, chest, and shoulders, while also strengthening the spine. the gentle backbend of Cobra Pose can help alleviate tension in the back and may provide relief for conditions like sciatica.

To do this:

  • Start by lying flat on your stomach with your legs extended.
  • Place your hands underneath your shoulders, with elbows close to your body.
  • As you inhale, press into your palms and slowly begin to lift your chest and head off the mat.
  • Only lift as high as feels comfortable for your body. Avoid straining or forcing the pose.
  • Hold the pose for a few breaths.

3. Adho Mukha Svanasana (Downward Facing Dog Pose)

3 Yoga pose for Back Pain is Adho Mukh Savasana

The downward facing dog (Adho Mukha Svanasana) stretches the entire back body, including the spine, hamstrings, and shoulders, while also strengthening the core muscles.

To do this:

  • Start with tabletop and raise your hips such that your body appears upside down V.
  • Relax your neck and head and then draw your inner thighs toward the room’s back.
  • Spread your shoulder blades apart which will stretch your upper back more.
  • Reach your hips up and back, and this will help you to open your lower back.
  • Make sure that your upper body is as straight as it can get so that it opens up the shoulder muscles.
  • You can bend your knees initially if you feel uncomfortable.

4. Bitilasana (Cow Pose)

4 Yoga pose for Back Pain is Bitilasna

This gentle flow between arching and rounding the back helps to loosen up the spine and relieve tension. It helps in massaging your spine while also stretching the torso and the back. This pose is an impressive way to keep the back limber.

To do this:

Starting in a tabletop position with your knees and hands, alternate between your back arching and round it as you go on pushing down the floor with your hands as well as the top of your feet. This is a gentle way to warm up your spine.

5. Balasana (Child Pose) Yoga

5  yoga pose for back pain is Balasana

Balasana is a great pose to relax as well as stretching your entire back along with your hips. It helps in the release of tension in the chest, shoulders, and back. It also stretches the thighs, hips, and ankles.

To do this:

  • Keep your arms forward and then sit back on your hips which rest just above your heels.
  • Hold and breathe as deep as you can, feel the breath reaching down into your hips.
  • More you extend yourself, more relief you will feel.

6. Marjariasana (Cat Pose)

6 Yoga pose for back pain is Marjariasana

Marjariasana helps in improving your blood circulation. This posture also stretches your torso, neck, and shoulders and also tones the abdomen.Along with provides a gentle massage to belly organs and the spine.

To do this:

  • Keep your hands in the downward position with palms pushing towards the floor.
  • Stand on your knees and keep your torso straight.
  • Balance your weight evenly between all four points.

7. Setu Bandhasana Yoga (Bridge Pose)

7 yoga pose for back pain is Setu bandhasana

Bridge pose is great posture which strengthens the muscles of the back, glutes, and hamstrings while also improving flexibility in the spine. It gives good stretching to the chest, spine, and neck and can be stimulating or restorative.It helps in removing belly and body fat. It stretches the spine which relieves the backaches and also reduces headaches.

Download  7pranayama  Yoga app will help you maintain the daily routine which strengthens your back muscles.


Yoga can offer many benefits for managing back pain, including improved flexibility, strength, and relaxation, it’s essential to ensure that the specific poses and movements won’t exacerbate your condition or cause further injury.

Starting a home yoga practice with just 10 minutes per day is a great way to begin incorporating yoga into your routine.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional