The Best Yoga Poses for Back Pain Relief

Do you suffer from chronic back pain? Discover the most effective yoga poses to improve posture and relieve discomfort quickly. You don’t have to suffer any longer – start practicing these simple, stress-relieving poses now!

Quick facts: Best Yoga Poses For Back Pain

  • ✅ Backbends are beneficial for lower back pain relief, according to the American Osteopathic Association (Source: American Osteopathic Association).
  • ✅ Reclining Bound Angle Pose (Supta Baddha Konasana) is the best yoga pose to stretch the lower back and hips, improve circulation and reduce stress, according to the American Osteopathic Association (Source: American Osteopathic Association).
  • ✅ Cat/Cow poses can be used to reduce back pain, improve posture and strengthen the muscles of the spine and abdomen, according to The American Council on Exercise (Source: The American Council on Exercise).
  • ✅ Child’s Pose (Balasana) is good for stretching the spine, hips, and thighs and calming the nervous system, according to Harvard Health Publishing (Source: Harvard Health Publishing).
  • ✅ Cobra Pose (Bhujangasana) can help to strengthen the lower back muscles and improve flexibility, according to The American Council on Exercise (Source: The American Council on Exercise).


Yoga is a great way to relieve built-up tension and stress in the body and mind. It’s also an effective way to reduce back pain and improve flexibility. There are a variety of yoga poses that can help with back pain relief. Let’s take a look at some of the best ones for tackling back pain:

Benefits of Yoga for Back Pain

Yoga is an ancient Eastern practice which focuses on proper breathing, body postures and relaxation techniques to help achieve or maintain physical, mental and spiritual well-being. Practicing yoga can be incredibly beneficial for those suffering from back pain as it helps to increase flexibility, strength and range of motion. Furthermore, specific poses have been known to act as natural pain relievers by targeting the source of back pain and providing relief from tense muscles.

Yoga also helps to promote proper posture, reduce stress and strengthen the core muscles which all play a role in back pain relief. Practicing regularly can also improve mood by reducing relevant symptoms such as depression and anxiety – both of which can contribute to chronic pain. Additionally, many believe that focusing on their breath while practicing yoga helps them become more in tune with how their body feels which assists with the process of identifying potential triggers that may cause pain flare-ups.

Standing Poses

Standing poses offer multiple benefits for back pain relief as they help to strengthen, stretch and open up the back. Furthermore, they help to realign the spine, build core strength, and improve flexibility. The benefits of standing poses are numerous and can be helpful for back pain relief.

Let’s have a look at some of the best ones:

Mountain Pose

Mountain Pose is a standing posture in many styles of yoga. It is often used as the starting point for other poses and as a strengthening exercise in its own right. The pose is named for the form of an upright mountain and involves standing with the feet together, hands at the sides, head looking straight ahead and back straight.

The purpose of Mountain Pose is to create a sense of grounding and stability while providing a foundation in which to take other poses more deeply into the body. It helps correct posture while building strength and encouraging correct muscle alignment throughout the entire body. Not only does it create space between each joint in the body but it also helps strengthen your core while stretching your hip flexors, calves, thoracic spine, and shoulders.

Chair Pose

Chair Pose, or Utkatasana, is a standing yoga pose that strengthens the lower body, core, and arms while stretching the wrists, chest, and shoulders. By engaging most of the major muscles in the body and working against gravity to remain upright in the pose, Chair Pose is an effective way to build strength and stability. It can also help increase circulation throughout the body while improving balance and focus.

To come into Chair Pose from a standing position, begin by standing with feet hip-width apart at the top of your mat. Ground into your feet evenly as you inhale deeply through your nose and as you exhale, fold forward from your hips until your torso is parallel with the ground. Press your palms together or interlace your fingers behind your back for added length in the spine. Engage through your belly as you lift through both legs by pressing down firmly with all four corners of each foot (heels, balls of feet). Keep pressing up until you feel strong in the posture before shifting weight forward into a squat position for Chair Pose variation 2. Remain here for 5-10 breaths before slowly coming out of posture on an exhale.

Warrior I

Warrior I is one of the best yoga poses for back pain relief. This pose may help to strengthen the core, increase flexibility, and reduce back pain. It stretches the hip flexors and helps to build strength in dee leg muscles as well as promote balance and coordination.

To get into Warrior I pose, stand with your feet together and arms by your sides. Take a big step forward with one leg and bend your knee so that it’s directly over the ankle. The back leg should remain completely straight with the heel pressing firmly into the mat. Reach both arms up overhead, keeping them in line with each other, then slightly bend forward at the waist and gaze slightly ahead of you as you press into your heels to keep steady balance. Hold this posture for 5-10 breaths, then repeat on the opposite side.

Triangle Pose

Triangle Pose is an effective posture to reduce back pain. It is an intermediate level standing pose and combines a backward bend, side stretch, and a forward bend.

Begin in Mountain Pose with your feet spread 3-4 feet apart. Extend your arms out to the sides, palms facing down. Turn the right foot out 90 degrees and the left foot slightly inward. On an inhale, reach the right arm up toward the sky and on an exhale bend from your hip joint to reach down toward the earth with your right hand as you move into Triangle Pose. Reach a flat back by bending through your spine towards the floor as you stretch longer through your fingers of both hands. Your arms should be at shoulder height or parallel to each other on either side of your legs. Hold for 5-10 breaths before releasing back up to standing tall in Mountain Pose on an inhale before switching sides.

Triangle Pose strengthens and stretches many different muscles throughout your body while simultaneously helping to relieve back pain and tension in the spine and hips.

Seated Poses

Seated poses are a great way to start your yoga practice and can be beneficial for relieving back pain. These poses can help strengthen the core and back muscles, elongate the spine, and bolster flexibility. They can also help promote relaxation and reduce stress.

Let’s look at some of the best seated poses for back pain relief:

Seated Forward Fold

Seated Forward Fold, or Paschimottanasana, is a deep, seated forward bend. It stretches and lengthens the spine from your lower back all the way up to your neck. It also helps to increase flexibility in the hamstrings, hips and shoulders. It’s one of the best yoga poses for back pain relief because it helps to alleviate tension in the entire spine for long-term relief.

To complete this pose:

  • Sit on your mat or other comfortable surface with both legs extended out in front of you. Make sure that your buttocks are firmly on the ground as you fold from your waist.
  • Inhale as you lift both arms over head and arch back slightly while exhaling.
  • Then, fold forward by keeping an innie belly and dropping chest and nose towards knees while maintaining a straight spine.
  • Slowly slide hands down shins to reach toes and hold onto them if possible; if not possible try grabbing onto ankles or lower shin bones with elbows bent.
  • Stay here for 5-10 breaths before slowly rolling up to a seated position by engaging abdominal muscles and leading with heart center (or chest).

Half Lord of the Fishes Pose

Half Lord of the Fishes Pose, or Ardha Matsyendrasana, is a seated yoga pose for back pain relief. This pose stretches and opens the side body and helps to provide relief from sciatica, low back pain, and other forms of lower back distress.

To perform this pose, start in a seated position on your mat with your legs extended out straight in front of you. Bend one knee so that your foot is pressing against the outside of your opposite thigh. Reach both arms up over your head and grab onto either side of the foot pressing against your thigh. Use your hands to pull yourself deeper into the twist and press firmly with both sitting bones into the ground as you move through the pose. Hold for up to five breaths before slowly releasing out of it and repeating on the opposite side.

Cat-Cow Pose

Cat-Cow Pose is a gentle sequence of postures that follows the movement of the breath and helps to improve spinal flexibility. The pose begins in tabletop position on all fours, with your shoulders above your wrists and your hips above your knees.

As you inhale, arch your spine upward like a cat stretching its back and drop your belly towards the mat (cat pose). As you exhale, round your back towards the ceiling and tuck your chin towards your chest (cow pose). The combination of these two postures helps to gently mobilize the spine while also improving posture.

This pose is great for people with back pain as it helps to strengthen core muscles while stretching out tight areas in the back. Cat-Cow Pose can also be practiced at any level, making it a great option for beginners who may not be comfortable with more intense poses yet.

Reclined Poses

Reclined poses are a great way to relieve back pain and increase mobility in the spine. These poses put your spine in a more natural position, fostering relaxation and relieving tension. Reclined poses can also help strengthen and stretch the muscles of your core, which can help you manage back pain.

Let’s take a closer look at some of the best reclined poses for back pain relief:

Bridge Pose

Bridge Pose is a beginner-friendly yoga pose that stretches the chest, neck, and spine while strengthening the legs, glutes, and abdomen.

To do Bridge Pose, begin by lying on your back with your arms alongside your body and your knees bent. Press firmly into your feet as you lift your hips off the ground. Keep your thighs parallel as you continue to press down through the feet. Make sure to keep your chest open and gaze up towards the ceiling. For an extra challenge, clasp hands underneath your body or reach arms high above head while pressing hips higher into bridge shape. Pause here for 5-10 breaths before gently releasing back down onto the ground with control.

Bridge Pose is a great posture for those looking for relief from lower back pain as it helps to create space in between vertebrae in order to release tension in this part of the body.

Supine Spinal Twist

Supine Spinal Twist is a gentle yet effective pose that is great for relieving back pain. This pose requires you to lie on your back with your knees bent and your feet on the floor. Then, bring one knee up towards your chest and twist it so that it is perpendicular to the other knee. You can then support this position by placing a bolster or a blanket under your bent knee. To deepen the stretch, you can also extend both arms out to either side of you with the palms facing up.

Make sure to keep alternating which leg you are using for this pose in order to receive full benefits of the stretch. This pose helps relieve any tension and pressure built up in the lower back muscles and can be done in combination with many other stretches and poses for maximum relief from lower back pain.

Reclined Hero Pose

Reclined Hero Pose (Supta Virasana) is a great restorative yoga pose that targets areas of tension in the low back, shoulders, and hips. It is especially useful for relieving lower back pain.

To practice this pose, begin on your knees with your shins and feet flat on the ground. Walk your feet inwards until they are slightly wider than your hips, then sit back between your heels with your knees pressed against the floor. Next, recline onto your forearms or onto blankets and rest with your arms at a comfortable angle. Draw up through the inner arches of both feet and press down evenly into ten toes.

Sink into the floor, expand up through each inhalation, and relax further into each exhalation as you stay in this pose for 5-15 minutes. Reclined Hero can be adapted for different levels of back pain – use blocks or stacks of blankets to elevate yourself as needed for extra support.

Final Thoughts

Overall, yoga can be a great tool for helping to reduce and manage back pain. Through developing good posture, utilizing your breath to create more space in your body and learning how to move in ways that support pain-free movement, yoga can provide an escape from discomfort.

When trying these poses at home, remember to move slowly and with control. Don’t force yourself into any position that causes more pain. Allow your body to become used to the movements and trust that it will open up at its own pace with consistent practice. Also be sure to take regular breaks if you start feeling fatigued or if any pose begins to cause discomfort. With consistent practice and rest, you should begin feeling relief within a few weeks.

FAQs about: Best Yoga Poses For Back Pain

Q1: What are the best yoga poses for back pain?

A1: Cobra pose, Cat-Cow pose, Child’s pose, and Downward-Facing Dog are some of the best yoga poses for back pain.

Q2: How often should I practice these poses?

A2: It is recommended to practice these poses at least three times a week.

Q3: What other benefits do these poses have?

A3: Practicing these poses can also improve flexibility, reduce stress, and promote better sleep.

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