Back Pain is one of the common problems facing by many people. Our lower back is made up of ligaments, muscles, and vertebrae of the spine. Any injuries or diseases of the discs in posterior ligaments and muscles cause back pain. Almost everybody will experience this lower back pain once in their lifetime. Due to stress, sitting or standing for a long time, and lack of exercises this back pain can increase day by day. To get relief from this lower back pain, doing yoga poses is the best option. These Yoga postures for Back Pain will really do the trick. So, here we are providing the best poses of Yoga for Back Pain.

Yoga for Back Pain

Every day you can practice these Yoga for Back Pain relief. Daily stretch your back muscles comfortably for 15 minutes as you can that will help you to prevent various kinds of problems in future. All these yoga postures will help in relieving your lower back pain & prevent you from all kind of spinal disorders. These yoga poses will help to improve your body shape. Yoga for Back Pain will strengthen the abdominal and back muscles. You can practice  this Yoga poses for Back Pain at your home. All you need is some yoga mats and comfortable clothes. So, start from right now, to lose back pain by making some specific yoga postures.

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List of Yoga Poses for Back Pain Relief

 1. Child’s Pose

The child’s pose is a beginner yoga pose that stretches your muscles of the inner thighs as well as the lower back. Whenever you get beyond the tension, then do this simple child’s pose to get relaxation. It promotes flexibility, stress relief & helps in circulation to the joints, muscles, and disk of your back. It is a counterpoise to Cobra to stretch the lower back. A child’s pose will bring you back to your childhood days because this pose is very playful. This pose is good for lower back pain. And it is one of the best asanas in Yoga for Back Pain.

  • Initially, sit on your legs and start on hands and knees. Bring your hips towards heels as much as possible.
  • Then, slowly stretch your arms in front of you so that your palms are gently resting on the floor.
  • Lie your forehead on the ground, get relax and take a deep breath.
  • To come out, creep your hands closely to your legs & slowly sit up.
  • Hold for three minutes and repeat this pose for three times a day.

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2. Cat and Cow Pose

The cow and cat pose helpful if your lower back pain extends to your mid or upper back pain. This is one of the best workout poses in Yoga for Back Pain. This pose works to stretch, strengthen and gives relaxation in your spine. Now, compact your abdominal muscles towards your spine as you exhale. Then lift the spine towards the ceiling & tuck in your tailbone. Cat and Cow pose a warm-up pose because it gently massages your spine.


  • Stand on your knees and hands, so that your back is in the flat and the abs engaged.
  • As you breathe in, your belly will soften, arch the back, & lift the head and tailbone. This pose of the stretch is called as Cow Pose.
  • While you breathe out, round the spine up to the ceiling, and pull your abs toward the spine, and at the same time tuck your tailbone in & draw your chin toward the chest. This pose of stretch is known as Cat Pose.
  • Stay for two minutes and continue flowing back & forth from Cow to Cat by taking deep breathe.
  • Repeat this pose for 5 – 10 times daily in the morning to get relief from your back pain.

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3. Downward Facing Dog Pose

This is the best yoga exercise to lower back pain. Downward Facing Dog Pose is a basic pose in yoga. This pose helps in lengthen and strengthen legs and back muscles. This pose elongates the spine and stretches the hamstrings and chest. It also helps in facilitating additional blood flow to your head. Downward Facing Dog Pose is the best pose in Yoga for Back Pain Relief.

  • Start with sitting on the wedge.
  • Then stretch the hands forward on the mat, and lower your head & raise your butts up.
  • Slowly lift your knees away from the floor, upward toward the ceiling.
  • Then your body seems to be a table-like structure, and relax your neck muscles and gaze at the thighs.
  • Stay in the position for 5 to 15 breaths.
  • Then slowly take the initial position.
  • Repeat this pose for 3 to 5 times a day.

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4. Wide Squat Pose

Wide Squat pose gives a relaxing lower- back pain relief and also targets on the thighs and hips. It is better to try it in the shower after a run because the hot water feels amazing on the back. Wide Squat pose gives instant relief from the back pain. This is also a good Yoga for Back Pain.

  • From the child’s pose, push your toes and sit up. Sit on your feet wider than hip-width distance apart in the lower squat. And try to bring your feet parallel.
  • Then press your palms together in front of your chest. And rest your hands on the floor in front of you and breathe out by relaxing your head.
  • Be in this position for five deep breaths. Repeat this pose for three times a day.

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5. Standing Forward Bend

This Standing Forward Bend pose helps in stretching and relaxing your lower back. By doing this yoga pose, we can get relief from your back pain. Having tight and short cripple is something that suffers from lower back pain. This pose will both lengthen the hamstrings & release your lower back.

Yoga for Back Pain image

  • Stand with feet hip distance apart. Inhale arms out of your side and up so palms are facing.
  • Exhale and gently bends at the waist as you lower arm out of your side and then bend towards the ground.
  • Make a grip on to opposite elbow & let your head hang. Stay in this position for 2 minutes.
  • And then bend knees slightly, and place hands on the hips to come up.
  • Repeat this pose for 3 to 4 times a day.

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6. Butterfly Pose

This butterfly poses targets on your hips and lowers back. In this pose both your feet tucked close to the groin and held tightly with your hands as though tied in a particular angle. The movement of the legs during the pose, giving the aspect of a butterfly that flapping its wings. This pose is also known as the Cobbler Pose as it looks like the sitting position of the cobbler at work.

  • Sit on your spine erect & legs spread straight out.
  • Now slowly bend your knees and bring your feet towards the pelvis. And the soles of the feet should touch each other.
  • Grip your feet tightly with your hands. You can place the hands underneath the feet for support.
  • Inhale and Exhale, then press the thighs & knees towards the floor.
  • Now start fluttering both the legs up & down like the wings of a butterfly and keep normally breathing.
  • Fly higher & higher, as fast as you can. Then slow down and stop. Take a long breath in and as you exhale.
  • Repeat this exercise for 4 – 5 times daily.

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7. Pigeon Pose

Pigeon posture can be a rescuer for those whose are suffering from a backache. This Pigeon poses targets on the iliopsoas muscles, hip flexors, and hip rotators, which when tight can all contribute to a stiff & sore lower back. This is the best yoga pose for lower back pain.

  • Lie on the ground & place the hands in front of you.
  • Lift your torso off the ground and bring your right knee behind your right wrist.
  • Then stretch your left leg out behind you.
  • Your knee should face the floor and press your palm against the floor.
  • Stretch your legs backward while you curve your back and lift it up.
  • Later, pull the abdominal muscles to the spine and repeat this pose for 5 – 10 breaths.

8. Spine Twist

The Spine Twist pose offers a soothing massage to your lower back. Also, this pose will relax your lower back and increase the overall spinal flexibility at the same time. This is the best Yoga for Back Pain.

swine pose

  • Lie on the ground and hug your knees into the chest.
  • Slowly lower the knees to your right side. So that your right leg is resting on the floor and place the left leg on the top of the right leg.
  • Place your left hand on the floor near to the right hip.
  • Stretch upwards by pressing your hand against the floor.
  • Try to keep your back as straight as possible.
  • Take a breath and come back to the correct position.
  • Repeat this same stretch on the left side also.

Additional Tips

  • Don’t strain your back by sitting in the wrong direction.
  • It is advised to learn yoga poses from the yoga teacher before practicing them on your own at home.
  • Everyone body type has unique with different flexibility. So do as much as you comfortably can.
  • If you have a severe back pain problem, we strong suggest you consult your doctor before going to do yoga posture.
  • Pregnant women should refer to a physician before trying these poses because if you perform these poses without consulting, it may trouble you even after delivery.


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