9 Yoga Poses That Can Help Ease Back Pain

Supine Twist

  • This calming pose engages your lower belly.
  • Elongates the spine muscles and opens up tight shoulders.
  • Improves digestion as the move is like wringing out your digestive system like a wet towel.

Lay on your back, arms out by your side, palms touching the floor. Bend knees and bring towards your chest, slowly lower to the right, knees stacked on top of each other. Place right hand on knees and hold for a couple of breaths. (1-3 minutes)

Sphinx Pose

  • Stretches and lengthens the spine.
  • Stretches the shoulders, chest and abdomen.
  • Firms the buttocks.
  • Great pose for toning the spine.

Laying on your stomach, feet hip-width apart, bring elbows under shoulders. Hold for a couple of breaths. (1-3 minutes)

Cat and Cow Pose

  • Cat Cow flow can help relieve menstrual cramps.
  • It increases flexibility in the spine, neck and shoulders.
  • It stretches the entire spine, the hips, the abdomen, the chest and hip muscles.
  • Cat Cow activates the second chakra aka the Sacral chakra which is associated with the emotional body, creativity and sensuality.

Starting on your hands and knees, inhale, lifting the chest and tailbone towards the ceiling. Exhale, arching the back and dropping your head between your shoulders.

Downward Facing Dog

  • This pose stretches the hamstrings as well as the spine.
  • Encourages blood flow which both energizes and calms the body.
  • Stretches and strengthens the upper body.
  • Provides balance for body and mind.

While on your hands and knees, tuck your toes under, pushing your hands onto the floor. Slowly rise to an inverted v position. Start with bent knees and work up to straight legs, bringing heels closer to the floor. Stay in this position for 5-8 breaths.

Child’s Pose

  • This pose stretches your entire back and hips.
  • Stretches the thighs, ankles and back muscles.

Starting on all fours, sit back onto your heels, arms stretched out in front of you, forehead touching the floor. Hold the pose and breathe in deeply for a couple of breaths. (1-3 minutes)

Seated Spinal Twist

  • This pose stretches your back.
  • Improves the digestions as it wrings out the internal organs.
  • Relieves backaches
  • Stretches the upper body.

Sit on your yoga mat with both legs straight out in front of you. Bend your right leg into your chest, foot touching the floor, Place your right hand on the floor behind you for support. Twist your upper body and bring your left elbow to rest on the outside of your right knee.

Another variation of this pose if to wrap your left arm around your bent right leg. Hold for several breaths. (1-5 minutes) Repeat on the other side.

Seated Forward Fold

  • This pose can open your lower back and offers relief from stiffness.
  • Deep stretch for the back.
  • Stimulates the urinary and reproductive systems.

From a seated position, legs extended forward, reach for your ankles or feet, bending over your outstretched legs. DO NOT round your back.

Triangle Pose

  • This is a great pose that strengthens and stretches your back.
  • Stretches the legs, hips, groin muscles, hamstrings, calves, and obliques.
  • Stimulates the abdominal organs.

Stand with feet a little wider than hip-width, parallel to each other. Rotate your left foot, making sure that your left heel is in line with the arch of your right foot. With arms at shoulder level, tilt your hip and bring left hand to the ground on the inside or outside of your foot, whichever feels best to you. Rotate your upper body and reach your right hand up towards the ceiling. Hold for 4-10 breaths. Repeat on the other side.

Bow Pose

  • Improves liver functions.
  • Strengthens ankles, groin, chest, thighs and the abdominal organs

Lying face down, reach your hands back and grab your ankles, one at a time. Slowly lift your thighs and chest away from the floor. This pose strengthens the back muscles. This is one move that I have yet to master. I alternate between lifting my legs and my chest off the floor.


Hopefully one or more of these poses will help ease your back pain. If you’ve tried any of these poses, let me know what your results were.

Margarette Darbouze


  1. These all look like really great yoga poses!  I do have some back pain and these would be easy enough to do at home.  I was wondering if you have any pictures or videos for these poses?  I am a super visual person, and I just feel like I would be able to do them more correctly by seeing what the pose looks like 🙂

  2. Thank you for your very easy to follow guide to yoga moves for back pain. I tried to first two while I was reading and found them to be quite helpful, taking away some of my discomfort straight away. I think I would have to work up to some of the other techniques as I have suffered back pain for some time and do not want to over do this too early. I will be bookmarking this page to return to. Thank you for a very helpful post. Cass

  3. Hi, I’m so happy to have found this. My back is making me stay awake when I should sleep.

    I already thought that yoga would be a helpful method to lower my pain level but never new what techniques to test.

    I’m not doing yoga as for yet but I do think I’ll have to start doing something. I’m not the medicine guy and would rather learn how to relief my pain by taking action. 

    I’m glad you published this easy to understand list.

    • Glad you found my article useful Stefan.  I enjoy sharing useful information.

  4. I think this can really help, I always feel a lower back pain when sitting for several hours. But I see I have to learn the movements, it seems they are hard to do as implied by the name of the exercise.  

    Will these exercises need a concentration and meditation or just the physical movement?

    I asked this because I know Yoga is a combination of spiritual and physical movements, if I’m not wrong.

    • Yes Abagatan, you have to focus on your breathing and that in itself is a form of meditation.

  5. Yoga is a great way of exercise. Some of the health benefits are that it can increase flexibility and muscle strength. It can also improve our respiration, energy and vitality, maintain a balanced metabolism and can help in weight reduction.

    I love Yoga and one pose I do regularly is Triangle pose. It is one of those postures that offers so much benefit for our body. Triangle pose can help you relieve lower back pain, stress, and digestion problems and can strengthen the muscles in the thighs, hips, and back while toning the knees and ankles. Great article about different poses of Yoga, thanks for sharing.

    • I love yoga.  I was in a car accident a couple of years ago that has limited my range of motion.  It’s one of the workouts that I can still do because many of the poses have variations.  

  6. I go to the gym frequently and sometimes my back hurts. My trainer suggested some yoga moves however I am totally a beginner. Which ones do you recommend for someone like me?

  7. I definitely think yoga is harder than lifting weights. I will try some of these methods for sure!

  8. These would really come in handy because my back has been an issue for a while now as i am on my feet all day. Sometimes i wake out of bed with serious lower back pain that resolves as the day goes on. I will give these a try to see if can help eliminate with some of these pains. 

    I was doing some stretching exercises before, but would come up with cramps so i stopped. Is there anything i can do prior to prevent the cramping this go round?

    thanks for sharing this,

    Shannon Kamal

    • I would suggest a few stretches like they used to have us do in gym back in school.  It’s always good to warm up before and after exercising which can help reduce soreness afterwards.

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