yoga for back pain

Yoga for Back Pain

Breathe in and breathe out; these must be the first few words that come to your mind when you hear the word yoga. Or the image that pops up in your head must be of a man sitting in peace and meditating. But as you think this, you underestimate the power of yoga to cure and recover the body from any diseases. Yoga helps one to discover themselves and know themselves. While you do several yoga poses, you position and reposition your body. In the process, you find out your body’s limits. 

There are over 84 yoga poses, and these poses can be performed in 100 different ways. But you don’t need to worry about doing all these 84 asanas; 10 should be enough to relieve your back pain.

List of asanas that help to improve back pain:

Adho Mukha Svanasana

It is popularly known as the downward dog position. It lengthens your spine and stabilizes the back. This asana is effective in alleviating back by relaxing the muscles.

Yoga for back pain


  • Start on your all four, wrist underneath the shoulder and knees directly underneath the hips. Spread your fingers for better stability.

  • Slowly, straighten your elbows and knees, push your hips upward, and straighten your back. Paddle your toes a little till to adjust and get comfortable in the position.

  • Position yourself in a way that it looks like an inverted V. Lift your heels and bend your knees in the beginning to ease the stretch. Keep breathing throughout the asana.

  • Hold the position for a few seconds, then lower your body back to the starting position. 


It is also known as Sphinx Pose. This pose is highly effective in relieving back pain; it stretches and loosens the spine, improves flexibility, and increases blood circulation in the back.

yoga for back pain

Procedure :

  • Come down on your belly, palms on the floor next to your chest, and your toes stretched backward.

  • Press your pelvic bone onto the mat, draw your navel towards your spine, sequence your shoulder blades in, and pull your elbows back.

  • Now slowly, inhale and raise your torso, pressing your palms and directing by the spine and do not lock or strain your neck while doing it.

  • Get back to the normal position as you get and exhale as you do it. 

  • Be mindful when you raise your body and do not over-stretch the back. 


Another name for this asana is Cat/Cow pose. This asana is highly beneficial to the back as it stretches the spine, increases blood circulation in the vertebrae, increases the back’s flexibility, and relieves back pain.

yoga for back pain
yoga for back pain




  • Kneel down on all your fours, arms shoulder width apart and legs hip’s width apart.

  • Start the movement by drawing your belly towards the floor, sending the tailbone back, pushing the shoulder blades and chest below, and inhale as you raise your gaze. 

  • Think of tucking the hips, rounding the lower back first, then the upper back, then your neck, and then exhale and tuck your chin to the chest.

  • Continue the movement for 3-5 rounds. 

Utthita Trikonasana 

It is commonly known as the extended triangle pose. It has a lot of benefits for the body and especially for the back. It stretches the shoulder, chest, legs, and back. It relieves any tension in the back and neutralizes the spine, relieving the back pain.

yoga for back pain


  •  Stand upright with your feet open wide apart, making a triangle, and then open your arms wide so that the palm faces the floor.

  • Now turn your right foot to the right by 90 degrees while the left foot turns 45 degrees.

  • Bend to the right side from your hips, lengthening your spine and trying to reach the right foot from the right arm while your left arm rests on your waist, providing balance.

  • Hold the thumb of your right toe (or place your hand just above the ankle), extend your left arm towards the ceiling, and lift your gaze up following your left arm. Hold the position for 10 seconds.

  • Inhale, get back to the starting position, and repeat on the other side.


It is also known as the locust pose. It is well known for its benefits to the back, massages the spine, strengthens the core and back muscles, and helps to relieve back pain in the lumbar and sacrum region.

yoga for back pain


  • Lie down on your belly, place your chin on the mat, fist your arms and place them under your groin area or extend them if you can.

  • Now inhale and lift both legs with your knees straight. Stay in the same position for 10 seconds and release. 


This is better known as the child pose. It helps to ease anxiety and stress and keeps us mentally thriving. While performing this asana, the back, hips, and pelvic region is worked, and lengthens the spine.

yoga for back pain


  • Start with Vajrasana, with your legs folded so that both your toes touch under your buttock, with your knees hip-width apart. 

  • Slowly bend forward, lower your forehead to touch the floor, and exhale.

  • Extend your arms forward and place your palm facing the floor

  • Hold the position, slowly inhale and get back to the starting position.


Supta Matsyendrasana

It has another name that is a little easier for the tongue, a supine spinal twist. It releases any tension built in the back, increases blood flow, and realigns and stretches the spine. It strengthens the lumbar and cervical spine.

yoga for back pain


  • Lie in supine position with your arms spread to the side and legs close to each other. Forming a T shape.

  • shift your right knee to the left side, twisting your spine and lower back (not your shoulders), and fix your gaze on the right finger.

  • Hold the position for a while, and repeat on the other side.


High Plank is the synonym that you must have heard the most. It works the abdominal muscles and back muscles and strengthens the spine. It maintains neutral spine alignment.


  • Get on your fours, placing your arms underneath your shoulder.

  • Straighten your elbows and knees and balance on the balls of your toes

  •  Push your shoulder blades back, spread your fingers, tighten your core, and lengthen your spine in a way that your body is parallel to the floor.

  •  Inhale as you go up and exhale as you return to the starting position.


Urdhva Uttanasana

It is also known as an upward forward bend. It stretches the back and releases stiffness from the back. It works wonders for those suffering from osteoporosis.

yoga for back pain


  • Stand in an attention position.

  • Exhale and bend forward from your hip, engaging your core.

  • your knees should be straight, and place your fingertips next to your foot or in front of your foot, depending on your comfort.

  • Hold the position for 30 seconds, inhale and return to the normal position.


Urdhva Mukha Pasasana

It is commonly called the thread and needle pose. It helps to release stiffness and tension from the back, chest, and shoulder. It increases mobility in the upper spine, especially in the thoracic area, and helps to alleviate upper back pain and neck pain.

yoga for back pain


  • Get on your fours, with your arms underneath your shoulder and knees under the hips.

  • Bring your left arm forward and bend your left elbow, then slide your right arm under your left arm, pull your navel in, engage your core and do not hunch forward or swing. 

  • take a few breaths while you hold the position and then repeat on the other side. 


  1. Beginners should perform these asanas under their guidance and listen to their bodies. And can also use some extra supports to ease the poses.

  2. Do not eat anything right before working out.

  3. DO NOT PERFORM: if you have sciatica, are pregnant, have hypertension, had recent surgery, or suffer from active pain issues.

  4. Do not force your body to perform the asana like the instructor; mind your fitness and go at your own pace.

  5. Avoid performing if you have recent knee injuries or back injuries.

  6. Avoid forcefully twisting your back.

yoga for back pain

How does yoga benefit your back?

Practicing yoga would have been one piece of advice you must have gotten from a doctor if you suffer from an ailing back. Yoga benefits our back in several ways; it increases mobility, strengthens the back muscles, increases blood flow, aligns posture, improves flexibility, and maintains a neutral spinal alignment. 

Yoga can never harm you if done correctly, and you don’t have any underlying health condition.  

Written By

Kanak Tiwari

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