Yoga Poses that Help Relieve Back Pain

Here are the best yoga poses to relieve back pain. It's important not to force the movements and to practice them constantly. This can also help you to prevent future injuries and pain.
Yoga Poses that Help Relieve Back Pain

Last update: 04 November, 2019

Yoga can help relieve back pain that arises as a result of bad posture while sleeping or from sitting many hours on a not-so-ergonomic chair. The following poses, that tone your muscles and make you more flexible, are many people’s first choice when it comes to relieving several kinds of pain.

If you’re in pain, don’t hesitate to try these yoga poses, designed to relieve your back issues and prevent them as well.

When you already have back pain

Relieve back pain: seated or standing forward bend

You can do this yoga pose in its two variations: either sitting on the floor or standing up. It’ll help you gain the flexibility you need to strengthen your back muscles. Keep in mind that you should never force your muscles, and try to warm up before any stretching routine.

The right way to do it is by leaning forward to try and touch your toes so that you stretch your lower back muscles as much as you can. Again, try not to force it, keep the pose for a while, and put your hands on your legs as far as you can without hurting yourself.

Child’s pose: relieve back pain

This is a pose for all ages since it’s one of the simplest. By practicing it, you allow your body to relax completely as your back stretches out with control.

Legs up the wall.

In order to do it, get on your knees and place your glutes on top of your calves, then stretch out the arms forward. Once you’re ready, press lightly on to the floor with your body.

Relieve back pain: legs up the wall

Legs up the wall is a yoga pose that apart from having multiple benefits for the muscles and back pain, helps improve blood circulation. 

Just lie on your back with your legs completely up the wall. Feel free to use a cushion or a towel underneath if it helps you maintain the pose for longer. Something you must also keep in mind is that it’s very important to keep your legs as vertical as possible.

Cat-cow pose.


This one’s good to relieve upper back pain, given that you must contract and stretch almost all back muscles.

Get on all fours (hands and knees), and arch your back toward the floor as much as you can. Then, you’ll do the opposite, meaning you’ll arch it toward the ceiling. You may do this several times.

To prevent back pain

Cobra pose

Cobra pose allows you to strengthen your lower back while avoiding injuries as a result of bad posture or sudden movements.

The right way to do it is by lying on your tummy and lifting up your torso as high as you can, applying all your strength on your lower back. In order for this pose to be effective, you must do it frequently so that you strengthen that area of your back.

Cobra pose.

Upward facing dog

Though this is a very beneficial pose, you shouldn’t do it if you’re a beginner in yoga, since it’s one of the most complex ones. Ideally, you need strong muscles to do it right. It’s a variation from the last pose (cobra pose).

Upward facing dog.

To start, get into the cobra pose and lift your chest up even more, and then your hips. This way, you’ll have your muscles lightly lifted. Remember not to contract your shoulders with this pose.

In conclusion, there are several yoga poses that can help you with that awful back pain. But if you take some of your time to do these exercises before the pain appears, you’ll strengthen your back and therefore prevent back pain entirely. 

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5 Yoga Poses for Relieving Lower Back Pain
Fit People
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5 Yoga Poses for Relieving Lower Back Pain

If there's an area in which human beings tend to develop pain, it's the lower back. Try these yoga poses for relieving lower back pain.