The 10 Best Yoga Poses for Back Pain

Many people suffer from back pain. It can be caused by heavy lifting, stress, or poor posture. Fortunately, yoga poses are a great way to relieve the pressure on your back and increase flexibility. In this article, we will go over 10 of the best yoga poses for relieving back pain.

Why it’s beneficial

Yoga poses for back pain is an ancient practice that has been proven to help alleviate many chronic conditions including lower back and neck issues. The poses range from passive and relaxing to more dynamic and invigorating, and their effects will depend on the person’s needs. This article will highlight some of the best yoga poses for back pain that can be incorporated into a routine to alleviate symptoms and prevent future pain.

1. Cat-Cow

The Cat-Cow Yoga Poses are an excellent way to relieve back pain. will discuss the benefits of cat-cow yoga, what each pose does for your back, and how you can do these poses at home. The stretching of your spine in this sequence lengthens tight muscles around the sacrum or tailbone. The movements also energize the spine. Moreover, the poses release tension that has accumulated in your lower back due to overuse.

The muscles worked for Cat-Cow yoga, are; the rectus abdominis, external obliques, iliopsoas, pectoralis major, posterior deltoids, and trapezius. Yoga is a physical activity that’s not only beneficial to your body but also helps with your mental health as well. 

Muscles work tremendously hard during Cat-Cow yoga to hold a person up and make sure they don’t fall over.

Lie on your stomach with hands stretched out in front. Begin by rounding your back like a cat as you inhale and arching back as you exhale like a cow. Repeat this 10 times.

Cats often sleep in these poses for an hour on average each day. These poses can be practiced for 5 minutes or longer to provide similar benefits.

2. Downward-Facing Dog

Did you know that Downward-Facing Dog Yoga poses can be a great way to relieve back pain and strengthen the back?  

Downward-Facing Dog is one of the most popular yoga poses during a yoga practice. It stretches out your spine and opens up your chest, shoulders, and hips, all of which can help with back pain.

Downward-facing Dog Yoga is a popular yoga pose for stretching the hamstrings, calves, arms, back, and neck. The pose also strengthens the thighs, abdomen, buttocks, lower back, and shoulders. The goal of this pose is to align the body in one straight line with an even spread across it both front to back and side to side. It can be seen as a way to release tension from the body for those who are experiencing stress or pain.

Downward-Facing Dog Yoga is a backbend pose that strengthens and stretches the arms and legs, opens the shoulders and chest, and relieves stress. It is one of the most basic poses in yoga and can be modified for beginners or advanced practitioners.

After learning the benefits and how to do this pose, remember that yoga is not about one single pose or exercise; it is an entire lifestyle.

3. Extended Triangle

Extended triangle poses are a great way to stretch and strengthen your back. These poses create space in the low back and work to release tension. They can also be used as an alternative to traditional backbends if you suffer from low back pain.

Muscles worked:

Extended Triangle Yoga Poses are a great way to work the muscles in the back, chest and shoulders. The Extended Triangle Pose is a stretching yoga pose which is done from a standing position. There are many variations of this pose from simple to complex, depending on what your physical abilities allow. This article will break down how to do an Extended Triangle Pose and discuss the muscles worked in each position.

How to do the pose:

From a standing position, bring your left foot to the right side of your right foot, making a triangle shape with your feet. Put your hands on either side of you, palms facing up. Begin extending upwards, feeling relief as you lower into the pose.


Extended triangles work the muscles listed, and also target the chest, shoulders, triceps and abdominals.

4. Sphinx Pose

Sphinx pose is not only beneficial for strengthening the back, but also for reducing the pain of sciatica, disc herniations, and other problems. The pose can be accomplished by coming to all fours on your hands and knees. Spread your palms out with fingers curled under the palms, then straighten your legs behind you so that your weight is resting on them. Place your forehead on the ground between your arms with nose touching the ground.

Muscles worked:

The Sphinx Pose by Yoga is an excellent exercise to tone your abs, arms, and back. It also helps you to focus on your breathing. For an even more challenging pose, try the Sphinx with the opposite arm lifted.

How to do the pose:

Lay on your stomach with your forearms crossed underneath you and your palms resting on the floor. Have someone push down on your raised hips while you push up, if needed.


The Sphinx pose should not be performed by people with high blood pressure or pregnant women because it may cause increased blood pressure.


The Sphinx pose is an easy way to relieve stress, stretch out tight muscles, increase circulation, improve immune system functioning and mood.

5. Cobra Pose

The cobra yoga pose is one example of a back-pain relieving posture. 

Cobras are perfect for people with tight hamstrings or hip flexors. 

To practice this pose, lie on your stomach and bend your knees with your feet in front of you. Extend your arms in front of you in line with the shoulders and raise them until they’re parallel to the ground.

Muscles worked:

The Cobra Yoga Pose, also known as the Bhujangasana pose, is a yoga position that can be challenging for beginners. This workout consists of stretching your spine, chest, abdomen, and the front of your thighs. To do this pose correctly, lie on your stomach with your feet together and arms by your side palms down on the mat. Keep your toes pointing down towards the mat so they are not bending at all.

How to do the pose:

The back: Strengthens the latissimus dorsi, teres major, and infraspinatus muscles.

The arms: Increases mobility of the shoulder joint.

The abs: Provides a stable foundation for the pose, strengthens core muscles.


Cobra Pose can help improve your back and arm strength.

6. Locust Pose

Locust Yoga Poses are a great way to alleviate back pain. Locust poses are typically done on the floor, but you can also do them from a chair or against a wall if necessary. Place your hands palms down on the floor under your shoulders with your fingers spread wide and your spine in a neutral position. Bring your chin to the chest and elbows to be parallel with the ground.

Muscles worked:

Locust Pose is one of the poses that yogis find just as challenging as they find therapeutic. The position is said to strengthen back muscles and release tension in the body, making it an excellent posture for people with back pain.

How to do the pose:

The back of the body: Spinal extensors, erector spinae, rhomboids, latissimus dorsi, pectoralis major and minor.

The front of the body: Pectoralis major and minor.

Slowly lift your head, chest, and arms partway, halfway, or all the way up.

You may bring your hands together and interlace your fingers behind your back.


Locust pose has many benefits. It can help improve your flexibility and balance. If you have back problems use caution when trying this posture.

7. Bridge Pose

Bridge pose, also known as the urdhvadhanurasana or upward-facing pose, is an exercise that can help with back pain. The back is a very complex area of the body and needs proper alignment to prevent pain. The Bridge pose stimulates this alignment by stretching and strengthening the back muscles. The Bridge pose stretches the hamstrings and calves by contracting them while lengthening the spine.

Muscles worked:

Bridge Yoga Pose is one of the postures that is great for your back. It also strengthens the thighs, hamstrings, and glutes which are all muscles that need to be worked in order to keep your body in proper alignment. Bridge pose can be done anywhere which makes it convenient with most fitness routines. The pose itself does not require any props or equipment making it great for beginners.


Flexible hips, thighs, and spine. You can also keep your heels on the ground for this pose, instead of bending your knees.

How to do the pose:

Bridge pose is a great way to strengthen your core whilst lengthening the spine. Here are 3 steps on how to do for Bridge Pose:

For best results, inhale should you lie down on your back with your legs flat on the floor and your arms stretched overhead. Exhale as you press down through balls of your feet, walk your hands over towards your feet, and lift your hips up off the ground.


Overall Bridge Pose is a great yoga pose for those who want to work on hamstrings and spine health as well as flexibility in all areas

8. Half Lord of the Fishes

Half Lord of the Fishes is a yoga pose that can relieve back pain by stretching out the spine. It is great for people who spend time hunched over, such as those who sit at a desk or stand in front of a stove all day. Half Lord of the Fishes also helps lengthen the back, strengthen the knees, and open up tight hips for better range of motion.

Muscles worked:

Half Lord of the Fishes Pose is a challenging yoga pose that works many muscles in your body. In the Half Lord of the Fishes Pose, you start in a standing position, with your right leg positioned in front of your left. Your feet should be hip-width apart from one another. Keep your back straight and bend over to your right side, putting both hands on the ground.

How to do the pose:

Yoga may seem simple and easy to do at first, but it can be tough and challenging. Half Lord of the Fishes is a yoga pose that is tough and challenging, but with the right form and the right angle, you can do it! It requires that you come into a lunge position with your body weight shifted more forward on one foot than the other. Next, you will bring your front leg up so that there is a 90 degree bend in your knee.


The Half Lord of the Fishes pose provides a calming and meditative sensation, as it is a balancing exercise. This pose can aid in relieving tension in the hips and spine areas, as well as any other aches or pains that may be present. It also assists with digestion because it moves gas through the intestines to avoid discomfort.

9. Two-Knee Spinal Twist

Two-Knee Spinal Twist is an example of a yoga technique that is often done after practicing standing poses. This technique allows for stretching and twisting of the spine while engaging the abdominal muscles. A variation of this pose is to sit on your heels with the toes tucked under, but whichever variation you find more comfortable go ahead and try it out today! You’ll notice some additional benefits including improved balance, increased flexibility in the spine, and improved digestion.

Muscles worked:

The two-knee spinal twist yoga pose is a great backbend that stretches the spine, relieves tension in the lower back, and strengthens the abdominal muscles. The pose begins with the practitioner sitting on their heels with their toes touching each other. They then place both hands on their knees and allow themselves to lean backwards while keeping weight distributed evenly on both knees.

How to do the pose:

Two-knee twist pose is an integral part of the practice of yoga. Following this guide will allow you to do a two-knee twist asanas as well as understand what it means to do the two-knee twist asana. 

The first step to doing a two-knee twist is to slowly and carefully set up for the pose by finding your balance and alignment on your mat.


The two-knee spinal twist yoga pose is a challenging posture that stretches the back and abdomen. The pose requires both lower and upper body strength as well as flexibility in the spine and hip regions. It also helps to improve digestion, relieves weariness, and alleviates menstrual cramps.

10. Child’s Pose

A common cause of back pain, especially for people who sit for extended periods of time, is a lack of flexibility in the muscles. As a result, certain ligaments—tissue that connects two bones in the body—begin to pull on one another in an effort to compensate for the pulled muscle. This overused position can lead to chronic back pain and is often treated with yoga postures that stretch out the muscles. One such pose is child’s pose.

Muscles worked:

Child’s pose is a yoga posture where you kneel on the floor and sit back, resting your weight on your feet and hands. This pose is a resting position that calms the mind and body. The muscles used in this pose are the quadriceps, hamstrings, psoas major, iliacus, gluteus maximus, and erector spinae.

How to do the pose:

Child’s pose is a yoga exercise that requires the practitioner to lie on their back, with feet hip-width apart and knees bent. The practitioner then lowers themselves into a crouching position, with arms reaching forward and forehead resting on the ground, until they can rest their body weight on their forearms. Child’s Pose is an easy yoga exercise for beginners who may have trouble sitting up from a lying position.


The conclusion of Child’s Pose is where one should sit up on their knees and place their hands in prayer position in front of them, with their palms touching. Stretch your arms upwards to open the chest and forehead. Let the head gently release forward, while breathing deeply into the back of your throat.

Does it really work?

Yoga has gained popularity over the last few years, but how effective is it really? Back pain is one of the most commonly experienced pain for people around the world, with about 80% of the population experiencing significant back pain at some point in their lives. Yoga is a great way to start alleviating that pain. While practicing yoga poses that focus on your back, you will be able to strengthen your core muscles and thus provide more support for your spine.

Do you want to learn how to release your tension and pain? Yoga is a great way to stretch your muscles and alleviate back pain. It helps that yoga is gentle on the joints, which are often the source of pain for those who suffer with back problems. 

Yoga poses are designed to strengthen your core, lengthen your spine, and open up tight areas in the body. There are many poses specifically designed to help relieve back pain.

The bottom line

In today’s society, many people suffer from some degree of chronic back pain. Fortunately, there are a variety of yoga poses that can help relieve back pain. It is important to consult with a professional before starting a new exercise routine so they can recommend the most appropriate yoga pose for your specific needs. 

Studies have shown that certain yoga poses have been scientifically proven to reduce chronic back pain and increase low-back mobility.

Many people suffer from back pain, but the benefits of yoga are often overlooked. Yoga has been shown to relieve lower back pain in many people who have tried it, and it can also help to maintain a healthy posture. It’s not just for kids! Yoga poses for back pain should be thought of as a natural form of therapy. It should be one of the first things you try if you’re experiencing any type of chronic low back pain.

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