The Best Yoga Poses for Back and Neck Pain

Are you suffering from chronic pain in your back and neck? Yoga is a great way to alleviate your discomfort. In this article, you’ll learn the best yoga poses to help relieve pain in your neck and back.

Quick facts: Best Yoga Poses For Back And Neck Pain

  • ✅ Chair Pose can help strengthen your neck and back muscles to prevent neck pain (Harvard Health Publishing).
  • ✅ Camel Pose can help relieve neck pain and tension (Yoga Journal).
  • ✅ Cat-Cow Pose can help improve the flexibility of the spine and reduce neck pain (Yoga for Healthy Aging).
  • ✅ Downward Dog Pose can help relieve tension in the neck, shoulders and back (Yoga Journal).
  • ✅ Supported Fish Pose can help reduce pain in the neck and upper back (Yoga International).
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    Yoga is an excellent way to reduce back and neck pain through stretching and strengthening. When done correctly, certain yoga poses are effective in relieving pain, tension, and discomfort in the back and neck.

    Here, we will discuss some of the best yoga poses for back and neck pain, and how to perform them correctly:

    Benefits of Yoga for Back and Neck Pain

    Yoga is a popular form of exercise and stress relief that can provide significant benefits for individuals dealing with chronic back and neck pain. The practice has been shown to reduce pain levels, increase range of motion, improve posture, and even help strengthen the muscles that support the back and neck. Furthermore, yoga offers a form of mindfulness meditation, which promotes relaxation and helps reduce stress.

    The best yoga poses for back and neck pain include slow-paced postures such as cat-cow, cobra pose (Bhujangasana), downward-facing dog (Adho Mukha Svanasana), and child’s pose (Balasana). These poses are gentle enough not to strain an injured or weak area while still providing some therapeutic benefits. Furthermore, they can be adjusted to suit an individual’s level of fitness or experience level. Additionally, it can be helpful to work with an experienced yoga instructor who is knowledgeable in the treatment of specific injuries or pain.

    Prone Poses

    Prone poses are a popular choice for dealing with back and neck pain. These poses can help to improve your core strength, flexibility and postural alignment, while relieving tension and pressure in the spine and neck. By practicing prone poses and stretching the back and neck muscles, you can help to improve circulation and reduce pain.

    Let’s explore some of the best prone poses for back and neck pain:

    Child’s Pose

    The Child’s Pose is a popular yoga pose used for stretching and relaxation. It is generally done towards the end of a yoga sequence and can be used to cool down the body. This pose is beneficial for those with back and neck pain, as it helps to both strengthen the spine and relaxes tight muscles in the back, neck, and shoulders.

    This pose can be done by starting on hands and knees, keeping arms straight out in front of you while hunching forward over your legs. Rest your forehead on the floor or on a block or blanket to create more space in your neck. Keep your arms outstretched in front of you with hands relaxed on either side of your body. To deepen this stretch feel free to press hips further back towards heels while keeping arms outstretched directly in front of you. If comfortable, allow yourself to sink into this pose for several breaths before releasing back up into hands-and-knees position.

    Sphinx Pose

    The Sphinx Pose, also known as the Salamba Bhujangasana, is a gentle backbend that is part of the Yin and Restorative yoga practices. The pose elongates and strengthens the spine while targeting the muscles of the lower back. It can be used to alleviate tension in all parts of the body, including neck pain.

    To perform Sphinx Pose, first lie on your stomach with your legs about hip-width apart and your toes pointing backwards. Place your hands on either side of your chest with your elbows directly under your shoulders. Gently press into the floor with both elbows and press them down into the mat as you arch up from your belly button towards the sky. Lengthen through both sides of your waist as you hold for 3-5 minutes before slowly lowering back down to start position.

    Sphinx Pose creates an open feeling in both upper and lower body while relieving stress from tight shoulders and neck pain. It is a great way to stretch out those hardworking muscles while providing a sweet release that leaves you feeling refreshed and relaxed!

    Cobra Pose

    Cobra pose, also known as Bhujangasana, is an intermediate yoga pose that helps to stimulate the spine, chest and abdominal muscles. This pose helps to alleviate back and neck pain by opening up the body and improving posture.

    To practice Cobra Pose, begin in a prone position on your mat facing down. Lift your chest off the floor with your arms, elbows tucked into your sides. Your arms should be perpendicular to the ground and supporting most of your weight. Engage your legs by slightly pressing them into the floor for stability. Hold this pose for 10-15 seconds before slowly lowering yourself back down to the mat with control and breathing deeply through each inhale and exhale cycle.

    Cobra Pose helps to improve posture, reduce stress levels, increase circulation throughout the body and promote flexibility in the back spine muscles.

    Upward-Facing Dog

    Upward-Facing Dog (Urdhva Mukha Svanasana) is an energizing backbend that strengthens the arms, legs and spine. Practicing this pose helps to alleviate neck and lower back pain.

    To perform Upward-Facing Dog, begin by lying facedown on your mat. Place your hands flat just beside your chest, with your elbows pointing straight back behind you. Engage your core and press into your palms as you lift your torso and legs several inches off the ground, dropping your head backward and gazing up toward the sky. Hold the pose for five to ten breaths, pressing through your palms while lengthening through your spine. To release, slowly lower back down to the mat one vertebrae at a time until totally relaxed on the floor again.

    Supine Poses

    Supine yoga poses are beneficial for back and neck pain relief. These poses involve lying down on your back and can help to release tension in the neck, shoulders, and spine. Additionally, they can help improve posture, flexibility, and balance.

    In this article, we will discuss the best supine yoga poses for back and neck pain relief:

    Reclined Twist

    Reclined Twists are a type of supine pose that are beneficial for people suffering from back and neck pain. To do this pose, start by lying on the back and bring your knees up to the chest. Then, hug one knee in towards your chest while extending the other leg out straight along the mat. Place your right arm out alongside your body with your palm facing up and take your left elbow to the outside of that knee to twist. Remain in this position for as long as it feels comfortable and switch sides if desired.

    Reclined Twists can help to relieve tension in the shoulders and upper back, while also gently stretching out tight muscles in the lower back area. Additionally, this pose can improve blood circulation throughout the body and allow for greater flexibility of the spine, leading to a reduction in Back pain symptoms.

    Reclined Bound Angle

    Reclined Bound Angle is a gentle, restorative yoga pose perfect for those suffering from back or neck pain. To do this pose, start laying flat on your back with your legs extended in front of you. Then, bring the soles of your feet together, allowing your knees to drop open to the sides. Rest here for at least five minutes and focus on the sensations in both your neck and back.

    Reclined Bound Angle is one of the best yoga poses for back or neck pain because it allows for maximum support and compression in both areas while helping to stretch and relax tense muscles. In addition, it opens up the chest and helps improve posture over time as well as promotes overall relaxation. You can also add some props such as a bolster or blocks under your knees for extra comfort and support so that you can rest deeper into the pose.

    Reclined Hero Pose

    Reclined Hero Pose, or Supta Virasana, is a restorative yoga pose that can be beneficial for back and neck pain. It involves sitting in a kneeling position with the torso tilted back and supported by blankets or blocks. This posture helps to relax and ease stress in the lower back area by releasing tension from the hips and spine. The shoulders can be raised up towards the ears to help find more of a backbend into this pose while still keeping the neck long.

    Reclined Hero Pose can also promote relaxation of both body and mind as well as improved circulation throughout the body. It is important to practice caution when going into this pose since it can be intense for those with pre-existing neck or lower back pain/injuries. Ultimately, using props such as blocks or bolsters, along with proper alignment cues, can help make this pose more accessible so that everyone may experience its many benefits:

    • Relaxation of body and mind
    • Improved circulation throughout the body
    • Relief of lower back and neck pain
    • Releasing of tension from the hips and spine

    Seated Poses

    Sitting for long durations can lead to back and neck pain, and it is important to be mindful of your posture if you want to avoid it. Seated poses are one of the most effective types of yoga poses in relieving neck and back pain, as they can help to strengthen your core while also improving your posture and flexibility.

    In this article, we’ll explore some of the best seated yoga poses to help ease your back and neck pain:

    Cat-Cow Pose

    Cat-Cow Pose is designed to bring balance to the body and reduce pain in the back and neck. This pose is one of the few seated poses that allow for spine movement, helping to strengthen and stretch the spine. The pose also helps stimulate digestion and can be used as a warm-up for more challenging poses.

    To perform Cat-Cow Pose, start by kneeling with your hands under your shoulders and your knees under your hips. On an inhale, arch your back like a cow while dropping your chest towards the ground. Then, on an exhale round your back while bringing your head up towards the sky like a cat. Alternate between these two movements until you have completed five rounds of cat-cow stretches.

    Doing this pose regularly can help:

    • keep the muscles in proper alignment
    • reduce stiffness and soreness in both upper and lower back muscles
    • reduce lower back pain
    • improve overall posture while sitting or standing.

    Seated Forward Bend

    Seated Forward Bend, or Paschimottanasana, is a simple and gentle yoga pose that can help ease back and neck pain. It is a seated forward fold, which involves slowly folding your torso down over your legs while keeping your spine long and straight. As you fold forward, make sure to keep your chest open and direct your attention toward the sky.

    To modify this pose, you can use a bolster or folded blanket to support the spine while you are in the pose. Seated Forward Bend is a great way to stretch the entire back side of your body, including

    • hips
    • hamstrings
    • calves
    • lats
    • upper back muscles
    • abdominals
    • spine

    Additionally, this pose helps release tension in the neck and shoulders—making it perfect for relieving back and neck pain naturally.

    Half Lord of the Fishes Pose

    The Half Lord of the Fishes Pose, or Ardha Matsyendrasana, is a seated twist that uses a combination of stretching and strengthening to relieve tension in the neck and upper back.

    To do this pose, start seated in a comfortable position with your legs extended out in front of you. Bend your right knee and draw it in so your foot rests flat on the floor beside your left hip. Then reach down with both hands, interlace your fingers behind your right knee and draw it towards your torso as you twist to the right side. Make sure to keep both hips pressing into the floor for stability, lengthening through your spine as you twist provides additional benefits for back pain relief.

    You can also add extra support by placing a block beneath both knees for added stability or leverage. Hold this pose for anywhere from 30-60 seconds before switching sides and repeating on the left side.

    Standing Poses

    Standing poses are a great way to reduce back and neck pain. These yoga postures help to strengthen and stretch the muscles in the back, neck, and spine. They also help to improve posture and balance.

    Here are some of the best standing poses for alleviating back and neck pain:

    Chair Pose

    Chair Pose, or Utkatasana, is a standing yoga pose that activates the legs and core. It is a great pose to practice when dealing with neck and back pain, as it strengthens the muscles that support the spine.

    To enter into this pose, stand with your feet hip-width apart and your arms reaching straight up towards the sky. Push your hips back and bend your knees, as if you are sitting in an imaginary chair. Drive down into the heels of your toes while also pressing through the crown of your head. The arms should remain parallel and facing forward throughout this entire posture. Activating both legs, lift out of Chair Pose and come onto all fours in Four Point’s Pose or Cat/Cow to release any tension in the neck or low back that was created by Chair Pose.

    Triangle Pose

    Triangle Pose or “Trikonasana” is a standing yoga pose that stretches, strengthens and promotes flexibility in the hips, legs, spine, arms and core. Practicing this pose regularly can help to improve posture and build strength in the lower body. Triangle Pose also stretches the muscles of your back and neck, providing relief from neck and shoulder tension.

    To practice triangle pose, stand with your feet three to four feet apart. Turn your right foot out 90 degrees so that it is pointing towards the side wall. Then bend your right knee while extending your left leg straight behind you. Reach both hands up towards the ceiling as you look up at your fingertips. To deepen this stretch, lower your right hand down to your shin while extending your left arm towards the sky. Hold this pose for 5-7 breaths and repeat on the opposite side.

    Warrior I Pose

    Warrior I Pose, or Virabhadrasana I, is a standing pose in yoga that is great for both back and neck pain. This pose strengthens the hips and legs while stretching the shoulders and chest.

    To enter this pose, begin standing with your feet spread apart at a distance slightly wider than your hip width. Turn your left foot to face outward at a 45 degree angle and your right foot inward at a 90 degree angle. Bend your right knee over your right ankle while keeping the knee aligned over the middle toe of the foot. Raise your arms above head in line with each other, palms facing each other. Reach up through both hands and relax into the chest expansion as you keep your gaze fixed straight ahead or slightly upward to ensure proper alignment of neck vertebrae. Hold this pose for several breaths before repeating on opposite side.

    This pose can help to reduce any tension held in the back and neck muscles due to sitting for long periods of time or during physical activity or sports activities.


    Yoga offers many beneficial poses that can help reduce back and neck pain. Some poses to focus on include cat/cow, forward folds, low lunges, cobra pose, and up-dog. Try these poses to soothe sore muscles in your neck and back.

    Additionally, consider adding supportive props such as bolsters and blocks for extra comfort during your practice. Lastly, remember to listen to your body and take breaks when needed. With consistent practice and dedication, you may find the relief you’ve been seeking from back or neck pain.

    FAQs about: Best Yoga Poses For Back And Neck Pain

    Q: What are the best yoga poses for back and neck pain?

    A: The best yoga poses for back and neck pain are cobra pose, cat-cow pose, bridge pose, and child’s pose. These poses help to strengthen and stretch the muscles in the back and neck to help reduce pain.

    Q: How often should I do these poses to help with my back and neck pain?

    A: It is best to do these poses at least three times a week. However, depending on the severity of your pain, it is best to consult with a doctor or physical therapist to decide how often to do the poses.

    Q: Are there any precautions I should take when practicing yoga poses for back and neck pain?

    A: Yes, it is important to take precautions when practicing yoga poses for back and neck pain. Make sure to listen to your body and stop if you experience any pain. It is also important to practice with a qualified instructor who can help make sure you are doing the poses correctly and safely.

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