Yoga Poses for Back Pain: A Complete Guide

Looking to relieve that nagging backache? Incorporating yoga poses for back pain into your daily routine can strengthen and stretch the muscles that support your spine—offering both relief and long-term benefits Marie Claire UK+15Harvard Health+15National Spine Health Foundation+15.

1. Cat–Cow Pose (Chakravakasana) 🌙

A gentle, flowing stretch that warms up the spine:

Inhale: arch your back, lift your chest and tailbone (Cow)
Exhale: round your back, tuck chin and pelvis (Cat)
Repeat 5–10 times. This pose massages the spine and reduces stiffness

2. Child’s Pose (Balasana)

A restful pose that decompresses the spine and lengthens muscles. Knees apart or together, torso resting on thighs. Hold for 30–60 seconds to ease lower back tension .

3. Downward-Facing Dog (Adho Mukha Svanasana)

This inverted ‘V’ pose stretches your hamstrings, calves, and spine:

Start on all fours, tuck toes, lift hips
Keep spine long, knees slightly bent if needed
Hold for 5–10 breaths

4. Cobra Pose (Bhujangasana)

A mild backbend that strengthens the spine and opens your chest:

Lie on your belly, hands under shoulders
Inhale, lift chest while keeping hips grounded
Hold 15–30 seconds—no forcing

5. Sphinx Pose

Great for beginners—it strengthens your low back without overextension:

Lie face down, forearms on the floor
Lift chest gently, gaze forward
This minimal bend activates supportive back muscles .

6. Pigeon Pose (Eka Pada Rajakapotasana)

Releases hip tension, which often contributes to lower back pain:

From Downward Dog, bring one knee forward, extend the opposite leg back
Fold torso over the front leg for deeper hip stretch

7. Supine Spinal Twist (Jathara Parivartanasana)

A spinal rotation for mobility and muscle release:

Lie on your back, arms out to sides
Bend knees, drop them to one side
Keep shoulders grounded, hold, then switch sides .

Why Yoga Poses for Back Pain Work

Stretch & Strengthen: Yoga engages spinal and core muscles, enhancing flexibility and stability .
Improved Posture: Stronger back and core help maintain healthier alignment Stress Reduction: Calming breathwork lowers tension that often worsens pain
Safe & Accessible: Low-impact and suitable for most fitness levels .

Tips for Safe Practice

Ease into each pose; stop if you feel pain .
Emphasize breath awareness to support movement and relaxation .
Consistency is key—5–15 minutes daily can produce noticeable results .
Consider modifications: use blocks, rolled blankets, or chairs to adjust the intensity .

Sample 10-Minute Daily Routine

Cat–Cow – 1 min
Downward Dog – 1 min
Pigeon Pose (each side) – 1 min each
Cobra (or Sphinx) – 1 min
Child’s Pose – 1 min
Supine Spinal Twist (each side) – 1 min total
Savasana – 2 mins relaxation

Final Thoughts 💡

Incorporating yoga poses for back pain can bring relief, improved flexibility, stronger posture, and mental calm. As Harvard and other studies note, regular practice helps build supportive muscle and mobility while easing chronic discomfort

If back pain is severe or persistent, always check with a healthcare provider before starting any exercise program.