Yoga for Back Pain Relief: Poses That Help

Back pain is a common issue that affects millions of people worldwide. Whether it’s due to poor posture, prolonged sitting, or physical strain, back pain can significantly impact daily life. Fortunately, yoga offers a holistic approach to alleviate and manage back pain effectively. Here are some yoga poses specifically designed to relieve back pain and promote overall spinal health.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Benefits: Stretches the spine, improves flexibility, and releases tension in the back muscles.

How to Do:

  • Start on your hands and knees in a tabletop position.
  • Inhale and arch your back, dropping your belly towards the mat (Cow Pose).
  • Exhale and round your spine towards the ceiling, tucking your chin to your chest (Cat Pose).
  • Repeat for 5-10 breaths, flowing smoothly between the poses.

Child’s Pose (Balasana)

Benefits: Gently stretches the lower back, hips, and thighs while promoting relaxation.

How to Do:

  • Kneel on the mat with your big toes touching and knees spread apart.
  • Sit back on your heels and stretch your arms forward, lowering your torso between your thighs.
  • Rest your forehead on the mat and hold the pose for 1-3 minutes, breathing deeply.

Downward-Facing Dog (Adho Mukha Svanasana)

Benefits: Elongates the spine, strengthens the back muscles, and relieves tension.

How to Do:

  • Start on your hands and knees in a tabletop position.
  • Lift your hips towards the ceiling, straightening your legs and forming an inverted V-shape.
  • Press your hands into the mat and keep your head between your arms.
  • Hold the pose for 1-3 minutes, breathing deeply.

Sphinx Pose (Salamba Bhujangasana)

Benefits: Strengthens the spine, stretches the chest, and promotes better posture.

How to Do:

  • Lie on your stomach with your legs extended and feet together.
  • Place your elbows under your shoulders and forearms on the mat.
  • Lift your chest off the ground, keeping your gaze forward.
  • Hold the pose for 1-2 minutes, breathing steadily.

Bridge Pose (Setu Bandhasana)

Benefits: Strengthens the back, glutes, and hamstrings while stretching the chest and spine.

How to Do:

  • Lie on your back with your knees bent and feet hip-width apart.
  • Press your feet into the mat and lift your hips towards the ceiling.
  • Interlace your fingers under your back and press your arms into the mat.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.

Supine Twist (Supta Matsyendrasana)

Benefits: Stretches the spine, hips, and shoulders while promoting spinal mobility.

How to Do:

  • Lie on your back with your arms extended out to the sides.
  • Bend your knees and drop them to one side, keeping your shoulders grounded.
  • Turn your head in the opposite direction and hold the pose for 1-3 minutes.
  • Repeat on the other side.

Pigeon Pose (Eka Pada Rajakapotasana)

Benefits: Opens the hips, stretches the lower back, and releases tension.

How to Do:

  • Start in a downward-facing dog position.
  • Bring your right knee forward and place it behind your right wrist.
  • Extend your left leg straight back, lowering your hips towards the mat.
  • Hold the pose for 1-3 minutes, then switch sides.


Incorporating these yoga poses into your daily routine can significantly help alleviate back pain and improve overall spinal health. Remember to practice mindfully and listen to your body, avoiding any movements that cause discomfort. Regular yoga practice not only relieves back pain but also enhances flexibility, strength, and relaxation, contributing to a healthier and more balanced life.

Join Sehyoga Today!

At Sehyoga, we offer personalized yoga sessions tailored to your needs, helping you manage and prevent back pain effectively. Our experienced instructors are here to guide you every step of the way. Join us and embark on your journey to better health and well-being.

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