Back pain is one of the most common reasons people start doing yoga. Here are 10 yoga poses for back pain, so you leave the mat feeling better.

Imagine a morning, you wake up and your back doesn’t even pain a bit! Such a reviving dream right? Back pain has become a plague that everybody irrespective of their age or gender suffer with. Here’s a facile tip for relieving your back pain, Yoga back poses. You may never believe, that there are numerous best yoga for back pain poses. Yoga asanas for lower back pain release the tight muscles in your back and alleviates your pain, gifting you a healthy and happy forever.

Its proven that yoga benefits our body in end number of ways. It plays its part in our health, both physical and mental, release our stress, boosts up our concentration level and so on… Yoga for back pain is the unscathed and a regular capsule that you can intake without a pause of a second thought. Yoga which is a mind body therapy, known for its various postures and poses, is the primo medication from the trauma of your never ending back pain.

These yoga asanas for lower back pain, done right, release your muscles and strengthen your body thereby releasing pain. Practicing yoga for a daily basis, allows your mind to listen to your body and its whispers. This keen power of concentration serves your mind to keep track on your body pains, where you are holding your tension, and where do you have the imbalances.  That's why yoga for back pain is an inevitable exercise.

In the vast ocean of health products and exercises created by a world of unhealthy or fit freaks, there do exist various other methods for relieving your back pain. It could be other exercises, medicines, belts or anything. But why yoga for back pain? A perennial question that may arise in your mind. Here’ the answer to it.

This ancient traditional practice, unlike other strenuous exercises, is best not only for your physical pain, but also for the perception of pain and mental health. The use of various postures incorporated various muscles, which in turn strengthen these muscle groups giving it the bones the strength to be alive. Most of the postures strengthens our back muscles, helping the spinal cord to maintain the upright position without giving much stress. If spines relieve stress, you relieve your stress muscles which results the birth of healthy muscles, releasing you from the grabs of back pain. A healthy spine and a painless life would be the dream of almost all. So let’s dive in to 10 types of yoga for back pain, to make your life ease

Facts You Should Know about Back Pain?

One of the most common reasons individuals see the doctor or miss work is back discomfort. Back pain can be anything from a dull ache in the muscles to a shooting, searing, or stabbing pain. Furthermore, discomfort may travel down your leg or intensify when you bend, twist, raise, stand, or walk. Back discomfort is usually associated with the following conditions:

  • Muscle or ligament strain - Back muscles and ligaments can be strained by repeated heavy lifting or a sudden uncomfortable movement. Constant tension on your back might produce severe muscle spasms if you're in poor physical shape.
  • Bulging or ruptured disks - Disks function as cushions between your spine's bones. A disk's soft substance might expand or rupture, putting pressure on a nerve. A bulging or ruptured disc can cause no back discomfort. Disk disease is frequently discovered by chance when you receive spine X-rays for another cause.
  • Arthritis - The lower back can be affected by osteoarthritis. In certain circumstances, arthritis in the spine can cause spinal stenosis, narrowing the area around the spinal cord.
  • Osteoporosis - If your bones become brittle, the vertebrae in your spine might suffer severe fractures.

Understand your lower back muscles before Starting yoga for lower back pain.

Extensors, flexors, and obliques are three types of back muscles that assist the spine work properly.

  • Standing and lifting items are made possible by the extensor muscles linked to the rear of the spine. The erector spinae is a pair of massive paired muscles in the lower back that support the spine, and gluteal muscles are among these muscles.
  • The flexor muscles are linked to the front of the spine and allow the lower back to flex, bend forward, raise, and arch.
  • The oblique muscles are linked to the sides of the spine and aid in spinal rotation and posture.

Benefits of doing Lower Back Pain Relief Exercises?

Strengthening The Back Can Improve Posture

Correct posture is a fantastic way to avoid back discomfort. Chiropractors recommend strengthening your back muscles, which may be accomplished through various yoga for back pain poses, weightlifting, and other back-focused activities. 

Strong Core Muscles Can Help Prevent Back Pain

One of the most crucial aspects of preventing back discomfort is maintaining proper posture. According to chiropractors, if you have trouble sitting up straight, you might try adding a few exercises and yoga for lower back pain to your regimen to strengthen your core muscles.

Strengthening The Back Can Secure Stability Of The Spine

Strong back muscles, according to research, can assist maintain the joints of the spine free of constriction. Chiropractors acknowledge that a stable spine is encouraged when the back muscles can provide support and relieve part of the load.

Is Yoga good for back pain?

Yoga back poses are moderate exercise that can help you keep your back strong and flexible. Yoga for lower back pain is also one of the most effective methods for reducing back pain, the most prevalent cause of pain and impairment in older people.

Yoga entails a sequence of positions, often known as postures and breathing exercises. Yoga poses for back pain teach you how to stretch and strengthen your muscles, which may help you reduce muscular stress, increase flexibility and strength, and enhance your balance and bone strength.

Yoga back poses can aid the muscles that support the back and spine, such as the paraspinal muscles that help you bend your spine, the multifidus muscles that stabilise your vertebrae, and the transverse abdominis in the belly, which also helps stabilise your spine, especially if you have low back discomfort.

The Top 10 Best Yoga Poses for Back Pain Relief.

Yoga for Lower Back Pain: 10 Yoga stretches for lower back that work.

1. Extended Triangle-Lengthens Torso Muscles To Build Strength

Explore the flexibility of your body, because it has vibrant miracles hidden inside. In this yoga for back pain relief pose,You have to stretch your both hands wide and one leg aside. Now touch your extended feet forming a triangle posture. This back pain yoga asana does help in stretching your muscles, spine, and leg, thereby alleviating the pain in concentrated areas. Along with pain you ease out your stress and anxiety too. Isn’t it so pleasing to just think about it!

Muscles work:

  • latissimus dorsi
  • internal oblique
  • gluteus maximus and medius.
  • hamstrings
  • quadriceps

To do this:

  • Stand straight, and stretch your legs for 4 feet.
  • Put your right toes forward and your left toes out at an angle.
  • Put your palms down and lift your arms parallel to the floor.
  • To come forward, tilt your head and hinge at your right hip.
  • Bring your hand to the ground, a yoga block, or your leg.
  • Lift your left arm towards the sky.
  • Look up, forward, or below.
  • Repeat this exercise for one minute and repeat it on the opposite side.

‍extended triangle pose

2. Downward facing dog-  Will Stretch Your Hamstrings

Sounds hazy! But works crazy. This yoga for lower back pain relief posture can be akin to your push-up posture, not as a whole, but a mini version. Here you don’t have to lie completely down. Rather your knees under your hips and hands under your wrist. (more like a dog, as the name suggest, maybe that’s why dogs never have back pain!). now you have to press yourself back in your hands and raise your knees. Repeat it till you sweat, this makes your muscles strong.

Muscles work:

  • hamstrings
  • deltoids
  • gluteus maximus
  • triceps
  • quadriceps

To do this:

  • While kneeling, place your hands in front of them. 
  • As you push back, elevate your tailbone upward and away from the floor. 
  •  Gently press your heels down toward the floor to further stretch your hamstrings. 
  • To get back pain relief, repeat this 5 to 7 times. 

‍downward dog pose

3. Sit and twist - lower back pain relief yoga.

May be the stretching exercise for the bunch of lazy lads! In this back pain relief yoga pose, sit with your legs straight, raise your left leg and keep it aside the right. Your arm should exactly be behind your sitting bone. With continues inhale and exhale rotate yourself sideways, stretching bits and pieces of your muscles. Stay in this yoga for spine pain asana for about 1 minute and repeat it on the other side. This is one of the most effective yoga poses for back pain.

Muscles work:

  • Muscle pain relief 
  • Back pain 
  • Obliques 
  • Rectus abdominis 
  • Hip flexors 

To do this:

  • Sit on the floor and straighten your legs. 
  • Keep your backbone straight. 
  • Fold your right leg towards your chest while inhaling and exhaling. Rotate yourself sideways to stretch your muscles slightly. 
  • Repeat this exercise for one minute, doing the same with the opposite position.

‍sit and twist pose

4. Pigeon pose- Relaxes Hips By Stretching Rotators

This yoga for back pain posture, is not as sweet as it sounds. This back pain yoga asana might be a little bit hurdle for a beginner, but is worth doing. First you have to start in downward facing dog position with your feet’s together. Hold this position for 5 to 10 minutes and change the side. (keep in mind slow and steady wins the race, never rush which may lead you to harsh crashes)

Muscles work:

  • Thigh groin 
  • Psoas 
  • Piriformis 
  • Hip flexors 

To do this:

  • Begin with a downward-facing dog. 
  • Bring your right knee forward, and align it with your right hand. 
  • Lean back and place your left leg on the floor so your left knee and footrest. 
  • Fold forward with your hips squared and put your foreheads on your heads. 
  • Hold this position for two minutes on each side. 
  • This yoga is the best back pain treatment. 

‍pigeon pose

5.Cat and cow- Pose Loosen the Back and Warm You Up

Just as the name suggest, you have to maintain the posture of a cat and a cow, in four legs. Move your neck and body inwards and outwards, stretching out your tensed back muscles. This back pain yoga is the combo of ease and effective.

Muscles work:

  • Rectus abdominis 
  • Triceps 
  • Gluteus maximus 
  • Serratus anterior 
  • Erector spinae 

To do this:

  • Make a cat's position 
  • Make a proper balance between all four. 
  • Inhale while raising your head, then let your stomach sag toward the mat. 
  • Exhale while tucking your chin towards your chest, pulling your navel toward the spine and arching your spine upward. 
  • Keep your body awareness and release tension in your body during breathing. 
  • Repeat this exercise for one minute to get insufficient back pain relief. 

‍cat and cow pose

6. Locust- back pain physical therapy

This yoga for back pain posture, has the greater chance to ward off back pain forever from our mind, but with time. Lift your torso and legs gently off the mat (upside position) in every inhale press your belly to the floor. This helps in releasing the built up tension easily.

Muscles work:

  • trapezius
  • erector spinae
  • gluteus maximus
  • triceps

To do this:

  • Lie down on your stomach. 
  • Straighten your arms and legs. 
  • While inhaling, move your head and legs upwards. 
  • Make sure you put pressure on your belly while doing this exercise. 
  • Exhale and lift your head and legs down, relaxing your body. 
  • Repeat this pose for one minute. For back pain relief, do yoga daily.

7. Baby cobra - back pain relief yoga

This can be a continuous back pain relief yoga exercise just after the locust. As this have already activated your lower back muscles, the benefit doubles. In the baby cobra style, you lift the torso with the support of your arms and shoulders. Try it softly with your back muscles (don’t break your back). Keep the shoulders away from your ears, so that you abide yourself from creating any new tension in the upper back, remember this is to relieve your back pain.

Muscles work:

  • hamstrings
  • gluteus maximus
  • deltoids
  • triceps
  • serratus anterior

To do this:

  • Lie down on your stomach. 
  • Draw your arms tightly to your chest. Don’t allow your elbows to go out to the side.
  • Press down on your hands to slowly lift your head, chest, and shoulders.
  • You can lift partway, halfway, or up.
  • Maintain a slight bend in your elbows.
  • You can let your head drop back to deepen the pose.
  • Exhale and return to your mat.
  • Rest your head and arms by your side.

cobra pose

8. Forward bent- Bend Releases Tight Hamstrings and exercises for back pain relief.

This forward bent pose which is done by sitting down in a position, with your legs straight, is one of the common yoga for lower back pain. Bend forward from your hips and try touching your feet’s straight. You’ll find it hazardous at first but practice makes you a healthy being! This asana helps to relief neck pain as well as back pain.

Muscles work:

  • Hamstrings
  • Glutei
  • Back muscles 

To do this:

  • Sit down on the mat.
  • Keep your legs straight and bend forward at your knees. 
  • Trying to touch your toe with your hands. 
  • Repeat this exercise for one minute to relax your back muscles and spine pain.

forward bend pose

9. Leg extensionLeg extension: yoga for lower back pain

This back pain relief yoga pose is done by lying on your stomach on the floor. While you firmly keep your pelvis, legs and feet on the floor, slowly lift your neck, chest and head upward. Extend the forearms out in front of you, to support the weight of your torso. Never forget to inhale and exhale, which suffice in boosting your circulation level.

Muscles work:

  • Rectus femoris 
  • Vastus laterals
  • Vastus medialis 
  • Vastus intermedius 

To do this:

  • Lie on your stomach. 
  • Lift your neck, chest, and head gently while keeping your pelvis, knees, and firmly on the ground.
  • To support the weight of your torso, extend your forearms out in front of you. 
  • Keep breathing in and out to improve your blood circulation. 

leg extension‍ pose

10. Legs up the wall- yoga for spine pain

After all the hectic and sweating postures, you can totally enjoy and immerse in this yoga for spine pain asana. It let go of all the efforts in the muscles and releases the tension from mind and body. Keeping your legs straight stretched up, is quiet a fun posture to relax and may be doze off too! Wow! Sleep and exercise that’s sounds great right!

Muscles work:

  • Tired legs
  • Hamstrings 
  • Rejuvenating restorative

To do this:

  • Lie on your back with your tush up against a wall. 
  • Make a proper shape of an L with your legs and body. 
  • Breathe deeply and relax your mind and muscles. 
  • To back care and strengthen your muscles, do these poses for back pain. 

‍legs up the wall pose
These are some of the best yoga for back pain poses you can try. Listen to the whisper of your body treat it with love, so that it never screams out in pain. Make yoga a practice because constant rest can rust your body and muscle health. Your body has had enough pain, now it’s time to heal it off.

11. Reclined Supine Twist - Yoga for lower back 

Muscles work:

  • Obliques
  • Glutes 
  • Hip flexors 
  • Spine and lower back

To do this:

  • Lie on your back.
  • Put your knees close to your heart. After that, bend your torso in the opposite direction while lowering both knees to one side.
  • Draw your knees and hips toward the floor while keeping your chest as square to the ceiling as you can.
  • Hold the position for 30 seconds.


12. Crescent Lunge - poses for back pain. 

Muscles work:

  • Hip flexors
  • Abdominals 
  • Gluteal 
  • Quardicrep 

To do this:

  • Stagger your feet almost mat-length apart with your left foot in a staggered stance.
  • While maintaining a straight back leg and heel off the ground, bend your front knee. Try turning your front leg to get your thigh parallel to the floor. Square your hips.
  • Let your hips be stretched as you stretch up and press into the mat.
  • Hold this for 30 seconds and repeat on each side. 

13. Plank - Exercise for back pain relief

Muscles work:

  • Abdominals 
  • Obliques 
  • Lower back 
  • Gluteus 

To do this:

  • Put your forearms on the ground and begin on your hands and knees.
  • Your body should be parallel to the floor when you lift it onto your toes. Avoid raising your tush.
  • Hold this position for one minute while inhaling.
  • Come down immediately if you feel pressure in your lower back.

14. Thread the Needle - relief from spine pain 

Muscles work:

  • Rhomboids
  • Trapezius
  • Deltoids

To do this:

  • Start by stacking your shoulders over your wrists and your hips over your knees.
  • Put your right arm underneath your left and across your body.
  • Your right shoulder should feel stretched as you gently bend your left elbow.
  • Hold this position for one minute and repeat on the other side. 

15. Happy Baby - Yoga for back pain 

Muscles work:

  • Flexibility and mobility 
  • Hamstring 
  • Groin 

To do this:

  • Lie straight on your back and start deep breathing.
  •  Bring your knee up to your chest while holding onto the outside edges of your flexed feet. 
  • To relax your mind and body, inhale and exhale deeply for one minute. 

If you want to get rid of back pain, do these yoga asanas daily to relieve pain. Hence you will also bring yourself back in shape when you exercise daily. 

5 Yoga Poses to Avoid if You Have Back Pain.

1. Camel Pose

Camel Pose is intended to stretch the front side of the body, particularly the abdominals and chest, but it also places a lot of pressure on the lower back. This might be problematic if you have a low back condition or a disc problem.

2. Full Wheel Pose

To be clear, unless you are an intermediate to experienced yogi, you should not attempt this posture. It necessitates a lot of flexibility and strength. Even if you have the skills to pull it off, you should be cautious if you have any form of back problem. 

3. Boat Pose

This position requires you to tilt your lumbar spine in a way that some individuals may find uncomfortable. If you're prone to back pain, proceed with caution when doing boat posture. 

4. Shoulder Stand

If you have back or neck concerns, you should absolutely avoid this stance. Although this posture may assist strengthen the core and upper body if done correctly if not, it can place a lot of strain on the neck and spine.

5. Seated Forward Fold

This position, which demands the rounding of the spine, can be particularly difficult for persons with disc problems. Because the vertebrae are inclined toward each other, this might compress nerves. 

Which Is Better Yoga or Pilates Better for Back Pain?

If you want to strengthen your back, consider Pilates or Yoga for lower back pain. Pilates is typically better for relieving back pain because it focuses on strength building and preventing future injuries, depending on the degree of your back discomfort. Pilates focuses on spinal flexibility via articulation and levelling out the spine, which helps to increase core strength and support the back. Although yoga increases spinal flexibility and strength, some postures can worsen back discomforts, such as deep backbends and cobras.

It's all about body strengthening in Pilates versus Yoga poses for back pain. Strengthening your muscles can help you feel better and improve your posture, but you should always check with your doctor before beginning any new exercise programme. Pelvic tilts, chest raises, kneeling arm and leg reaches, and rollbacks are excellent exercises for lower back discomfort.

6 Alternative for back pain treatments to try before Starting Yoga?

Apart from the yoga asanas for back pain mentioned above, these are few treatments to relieve yoga for back pain:

1. Eat an anti-inflammatory diet

The foods we consume can help prevent and treat various health problems, including back pain. Back discomfort is caused by inflammation, which is your body's normal response to defend itself from injury. 

2. Get enough calcium 

Calcium is essential for good teeth and bones, and taking enough of it (together with vitamin D) can help decrease back discomfort caused by osteoporosis and other disorders that damage bone mass and strength. 

3. Achieve a healthy weight

Carrying too much weight puts a lot of strain on your back muscles and spine. Losing weight might be tough, but it can help control your back pain, prevent the problem from worsening, and even avoid the need for pain medication or surgery. 

4. Consider acupuncture

Acupuncture is a procedure in which small needles are placed into the body to stimulate certain spots or energy pathways, and it is considered to ease back pain by some patients and doctors. Acupuncture is worth trying, even if there isn't enough evidence to propose clinical practice recommendations.

5. Practice mindfulness

Mindfulness and meditation are well-known stress-relieving techniques. However, some studies show that, in the short term, mindfulness can help to lessen the severity of low back pain and enhance back function.

6. Skip the stilettos 

High-heeled sandals, pumps, and stilettos may be trendy, but they can cause muscular overuse and back discomfort by throwing the lower back, spine, and hips out of alignment. Over time, even platform or block heels can harm your back. 


Although a new study supports yoga for back pain, it may not be suitable for everyone. You may begin back poses practising at home in as little as 10 minutes each day. You can lead your practice via books, articles, and online classes. Once you've mastered the fundamentals, you'll be able to build your own sessions intuitively. 

Frequently Asked Questions

1. Which are the best yoga poses for back pain?

  • Cat-Cow
  • Downward-Facing Dog
  • Extended Triangle
  • Sphinx Pose
  • Cobra Pose

2. Can yoga heal back pain?

Yoga is a mind-body treatment that is frequently advised for treating back pain and the tension that comes with it. The right positions may help you relax while also strengthening your body. 

3. Is yoga or pilates good for back pain?

Yoga for lower back pain may be right for you if you want to combine physical recovery with a spiritual experience and breathwork. Pilates is a good option if you want to stay in the physical domain with your workout.

4. Is Cobra pose well for lower back pain?

Even though Bhujangasana can induce back discomfort, it is an excellent yoga posture for relieving and mobilising your spine.

5. What yoga poses should I avoid with sciatica?

Avoid any stance that makes you feel the discomfort of any kind. Except for downward-facing dogs, seated and standing forward, you should avoid bends since they might exacerbate pelvically and lower back pain. You can do forward bends while resting on your stomach. 

6. Which yoga is good for middle back pain?

This comfortable backbend stretches the arms, legs, and torso, relieving lower back pain and spine pain. With your arms by your sides and your hands facing up, lie on your stomach. Set your feet parallel and at a hip distance. Your forehead should be on the ground.

7. Does yoga help with back and hip pain?

Yoga's all-encompassing philosophy makes it a potent remedy for back pain physical therapy. The poses are intended to strengthen the body, enhance alignment, and increase flexibility. Yoga's the best back pain relief medicine for long-term outcomes. 

Related tags :