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Yoga for Back Pain: 9 Best Yoga Poses to Relieve Back Pain

While working from home, almost everyone is facing issues with back pain. Yoga is one of the most beneficial solution for such situations. While interacting with many of the readers, I received feedback stating issues with back pain during the lockdown. Not everyone is having that infrastructure that is required for working from home.

The world is aware about the numerous benefits of Yoga. Many benefits that includes increased flexibility, increased muscle strength and tone, weight reduction, increased respiration, energy and vitality could be achieved by performing Yoga. Yoga can be done by any age groups.

We recently celebrated the International Yoga day and noticed that even in such tough situations in the entire world, a huge number of people performed Yoga. Let’s see “9 Best Yoga Poses to Relieve Back Pain.”

“Yoga is the journey of the self, through the self, to the self.”


The Bhagavad Gita

#9 Downward facing dog – Adho Mukha Shvanasana

This pose is very similar to a push-up position. The traditional forward bend can be rejuvenating and restful.

Source: Pixabay

Come on the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Press into your hands, tuck your toes under, and lift up your knees. Bring your sitting bones upwards. Make sure you have a slight bend in your knees. Keep your heels slightly off the ground. Distribute your weight evenly between both sides of the body and pay attention towards the position of your shoulders and hips. Keep your head inline with your upper arms and with your chin tucked in slightly.

Hold this position for a minute and relax to the original position.

#8 Camel Pose – Ustrasana

This pose improves spinal mobility. The Camel Pose stretches the front of the body including the abdomen, quadriceps and abdomen.

Source: Pixabay

Kneel with body upright and hips stacked over the knees. Bring your hands on to your hips and place them on your back pockets (love handles). Press your shins and your feet into the floor. Now lean back with your chin slightly tucked towards your chest. If you feel comfortable, reach back and hold onto each heel. Your pals should rest on your heels with your fingers pointing towards your toes and your thumbs holding the outside of each foot. Hold the position for 40-60 seconds.

To release, bring your hands to your hips, inhale, lead with your heart and lift your torso by pushing your hips down towards the floor. Your head should come up last.

#7 Child’s Pose – Balasana

Child’s pose takes away the pressure off your lower back by elongating and aligning the spine and giving you a nice stretch.

Source: Pixabay

Kneel on your mat with your knees, hip width apart and your feet together behind you. Take a deep breath in and while you exhale, lay your torso over your thighs. Root your forehead on the floor. Slide your hands, palms facing up, back towards your feet with your arms alongside your legs.

For alternative, stretch your arms in front of you, palms down on the floor.

Hold on for 20 seconds, allow yourself to be peaceful as a sleeping child. Rise and rest.

#6 Cat/Cow Pose – Chakravakasana

Gentle spine warm up pose for stretching and mobilizing the spine.

Source: PopSugar

Start on your hands and knees, aligning your knees underneath your hips and wrists underneath your shoulders.

Inhale as you look up and let your stomach drop down towards the floor. Exhale as you tuck your chin into your chest, draw your lower abdomen towards your spine and arch your spine towards the ceiling. Focus on releasing tension in your body.

Hold this position for a minute and relax to the original position.

#5 Extended Triangle – Utthita Trikonasana

This standing posture or position may help alleviate backache, sciatica and neck pain. Explore the flexibility of your body.

Source: Pixabay

Start from the standing position and walk your feet about 3-4 feet apart. Turn your right toes to face forward and your left toes out at an angle. Lift your arms parallel to the floor with your palms facing down. Tilt forward and hinge at your right hip to come forward and bend your hand to your leg or the floor while you extend your left arm to the ceiling. Look up, forward and down and hold this position for up to a minute.

Repeat on the opposite side.

#4 Sphinx pose – Salamba Bhujangasana

The Sphinx pose strengthens your spine and buttocks. It stretches your chest, shoulders, and abdomen. It may also help relieve stress.

Source: Lessons

Lie on your stomach with your legs extended behind you. Engage the lower back muscles, buttocks and thigh muscles. Place your hands under your shoulders with the palms facing down. Slowly lift up your upper torso and head and gently lift your lower abdominal to support your back. Make sure you are lifting up through your spine instead of putting all the pressure on your lower back.

Stay in the pose for up to 5 mins.

#3 Bridge Pose – Setu Bandha Sarvangasana

The Bridge pose can be stimulating or restorative. It relieves backaches and headaches and stretches the spine.

Source: Pixabay

Lie on your back with your knees bent and heels drawn into your sitting bone. Rest your arms alongside your body. Press your feet and arms into the floor as you lift your tailbone up. Lift until your thighs are parallel to the floor.

Hold this position for up to 1 minute. Release by slowly rolling your spine back down to the floor, vertebra by vertebra. Drop your knees in together, relax and breathe deeply in this position.

#2 Locust Pose – Salabhasana

The Locust Pose relieves lower back pain and fatigue. It also strengthens the back, arms and legs.

Source: MyYogaFlows

Lie on your stomach with your arms next to your torso and your palms facing up. Touch your big toes together and turn out your heels to the side. Place your forehead lightly on the floor. Slowly lift your head, chest & arms halfway or all the way up. You can also bring your hands together and interlace your fingers behind your back. To deepen the pose, lift your legs. Look straight ahead or slightly upward as you lengthen the back of your neck.

Remain in the pose for up to a minute and rest before repeating the pose.

#1 Cobra Pose – Bhujangasana

The Cobra Pose is a gentle backend that stretches your abdomen, shoulders and chest. Practicing this pose strengthens your spine and may soothe sciatica. It may also help to relieve stress and fatigue that can accompany back pain.

Source: Pixabay

Lie on your stomach with your hands under your shoulders and your fingers facing forward. Draw your arms in tightly to your chest. Don’t allow your elbows to go out to the side. Press into your hands to slowly lift your head, chest, and shoulders. You can lift partway, halfway, or all the way up. Maintain a slight bend in your elbows. You can let your head drop back to deepen the pose. Release back down to your mat on an exhale.

Bring your arms by your side and rest your head. Slowly move your hips from side to side to release tension from your lower back.


It is very important to keep your backbone healthy as it is what would keep you straight. I hope the above blog post really helped you and I would be keen to know your feedback over the same in the comments section.

Share this with the people who are in need and are going through tough physical situations. Also, if anyone of you’ll feel like talking out, I’m always available. Reach out to me if you want to share anything. I would be glad to listen 😊


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11 thoughts on “Yoga for Back Pain: 9 Best Yoga Poses to Relieve Back Pain

  1. The yogas stated here are indeed the best and the most effective ones. Being a yoga teacher, I can challenge on this, if practised regularly will reduce the back pain and improve the health of your spine. Great blog! Akshay, keep it up!!!

  2. Thank you Bullet Raja for the yoga tips… I definitely need this one…
    You’re doing great work

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