7 Best Yoga for Back Pain Relief – (And How I Avoided the Scalpel)

Yoga for Back Pain Relief- Over 60 to 70 percent of people have been estimated to encounter back pain at one point in their life.

Most of those in this category have likely experienced acute to chronic back pain, mild to severe, and so have a good knowledge of how much torture you can suffer because of back pain.

Perhaps you have heard the quote by Joseph Pilates, “You are only as old as your spine,” and wondered how true it is. We want you to know that it is very accurate.

In one way or the other, the spinal cord is responsible for keeping the whole body healthy, in one piece, and together. It serves as the root that strengthens the body and helps to keep it erect.

However, because a lot of us live a sedentary lifestyle that involves little to no movement all day or make unhealthy lifestyle choices, we have to endure several back problems, including sciatica, paunch, and bad posture.



Doing yoga for back pain relief for a few minutes each day can be the answer you have been waiting for to get relief from back pain and the problems that accompany it.

It helps you gain awareness in your body so you can recognize where there is tension or where you have imbalances, which can help you work on getting balance and alignment in your body.

Apart from this, doing yoga will also strengthen your back and help you to reduce back pain while enhancing your body posture.

This article contains seven best yoga for back pain relief that you should try.

Although these poses might start hard to perform, with continuous practice, you will find that it gets more comfortable to do, and the effect on your back will be worth the hassle.


Read Also: 8 Powerful Yoga Poses To Reduce Stubborn Belly Fat Fast



Benefits Of Yoga For Back Pain Relief

The advantage of using yoga for back pain relief is that it:



  • Stimulates and improves the circulation of blood in the body
  • Eases stress and anxiety levels which helps you to calm down
  • Strengthens your back, hamstrings, and hip flexors
  • Makes your back, hamstrings, and hip flexors more flexible.


7 Best Yoga for Back Pain Relief

As earlier said, yoga can be used to provide quick relief from back pain. So, these are seven best yoga poses you can try. They can be used as preventive measures as well as pain management solutions for back pain.

These poses stretch the muscles and surrounding tissues of the spine to support your back health, which influences your overall health.


1. Cow Pose (Bitilasana)

The cow pose is so named because the pose mimics the posture of a cow. It is a combination of two movements. Bitilasana is an easy way to warm up your spine before slowly easing into other poses.

Also, the cow pose stretches the neck and torso while also massaging your belly organ.



Beginners should avoid neck injury by broadening their shoulder blades and bringing their shoulders down and away from their ears.

Also, people suffering from neck injury should ensure that their head is kept in line with their torso to avoid aggravating the pain.

How To Do It:

  • Get into a start pose by getting on all fours in a tabletop position, ensuring that your knees are placed directly under your hips and wrists in line with your shoulders.
  • Allow your head to hang in a neutral position with your gaze fixed on the floor.
  • Take a deep breath and lift your butt towards the ceiling as you expand your chest and let your abdomen sink to the floor.
  • Then, lift your head and raise your eyes to look forward or at the ceiling.
  • Stay in this position for a few seconds before breathing out and returning to your start position.
  • To do the second movement, exhale and bring your chin to your chest as you bend your back and relax your buttocks.
  • Do both moves six times before moving to the next step.


2. Downward-Facing Dog (Adho Mukha Svanasana)

The downward-facing dog is a traditional forward bend pose that is both restive and rejuvenating. It helps to alleviate back pain and sciatica while improving body balance and strength.

It also works the muscles in your hamstrings, deltoids, triceps, quadriceps, and gluteus maximus.



How To Do It:

  • Start by getting on all fours while ensuring that your hands are placed directly under your wrists and knees under your hips.
  • Then, lean into your hands and tuck your toes under while lifting your knees to bring your butt up towards the ceiling.
  • Twist your knees slightly and keep your spine and butt straight.
  • Raise your heels slightly off the ground and press your hands firmly into the ground.
  • Next, ensure your weight is distributed between both sides of your body and pay close attention to the way your hips and shoulders are positioned.
  • Keep your head in line with your upper arms and tuck your chin in slightly.
  • Stay in this pose for one minute before going back to start position. Make five more moves.


3. Camel Pose (Ustrasana)

The camel pose is an intermediate level backbend. It is so named because the posture bears a resemblance to a camel.

This move works to get your heart pumping, increase body strength and flexibility, relieve respiratory problems, decrease stress and fatigue, ease menstrual discomfort, and of course, to ease back pain.



How To Do It:

  • Start by kneeling on the floor or an exercise mat and place your hands on your hips.
  • Check to ensure your knees and shoulders are in the same line, and your soles are faced towards the ceiling.
  • Then, inhale and draw your butt in towards your pubis; you will feel the pull at your navel.
  • While pulling in your butts, arch your back and gently bring your palms towards your feet. Make sure your arms are straight.
  • Ensure you don’t strain your neck, and keep it in a neutral position.
  • Stay in this position for 40-60 seconds before going back to start.
  • Repeat the move more than five times.


4. Cobra Pose (Bhujangasana)

The cobra pose is another gentle backward bend that stretches your abdomen, chest, and shoulders, while also relieving you of back pain. The pose also strengthens your spine and may provide relief from sciatica.

The muscles involved in the cobra pose are the hamstrings, deltoid muscles, triceps, gluteus maximus, and serratus anterior.



How To Do It:

  • Lie on your stomach and put your hands under your shoulders with your fingers facing front.
  • Then, draw your arms tightly into your chest without allowing your elbows to fall to the side.
  • Press into your hands and slowly raise your head, chest, and shoulders; you can lift partway, halfway, or up depending on your ability.
  • Keep your elbows slightly bent and allow your head to drop back a bit.
  • Exhale and drop back onto the ground or mat.
  • Here, bring your arms to your side and rest.
  • Slowly move your hips from side to side to ease tension from your lower back before making a move again.
  • Do five more of the pose.


5. Upward Plank Pose (Purvottanasana)

The upward plank pose is an intense pose that draws on the strength in the leg, shoulders, and spine.

It strengthens the arms wrists and legs while relieving you of back pain. It also stretches the shoulders, chest, and front ankles.



Note: Beginners should practice this move with a sturdy chair. Sit around the front edge of the chair and wrap your hands around the back corner. Take a deep breath while raising your hips and when extending each leg.

How To Do It:

  • Start by placing your hands a little distance behind your hips with your fingers pointing towards your feet.
  • Now, gently fold your knees and place your feet hip-width apart on the floor.
  • Exhale and push on your hands and feet to lift your hips until they are on the same level as your shoulders.
  • Keep your arms straight and keep your core engaged while you slowly bring each leg to straighten with your toes pointed out.
  • Lift your hips as high as you can go with your legs still strong and glutes firm.
  • Roll your shoulder behind you so that your head is hanging back to avoid injury and lift your chest.
  • Stay in the pose for 3o seconds before going back to start position.
  • Make four more moves.


6. Plough Pose (Halasana)

The Plough pose is an inverted yoga pose that is used to take the body into a relaxation process. It helps to relax, tone, and strengthen the body while also helping to calm the entire nervous system.

Halasana stretches the spine and shoulder, which helps to get rid of back pain. Usually, the pose is practiced close to the end of a yoga session as it calms the brain, heart, and nerves. It is also used to prepare for meditation.



How To Do It:

  • Get into your start position by lying flat on your back and place your arms facing downwards beside your body.
  • Now, inhale and lift your feet off the ground with your abdominal muscles. Stop when your legs are at a 90-degree angle.
  • Put your hands on your hips as support and use them to lift your hips off the floor.
  • Bring your legs to a 180-degree angle so that your toes are placed over your head. Ensure your back is vertical to the ground.
  • Hold the pose for 60 seconds and pay close attention to your breathing pattern.
  • Exhale and slowly bring your leg to the ground. Avoid shaking your leg while releasing your leg.
  • Make five more moves.


7. Bridge Pose (Setu Bandhasana)

As it is named, the bridge pose bears a resemblance to the structure of a bridge; the bridge pose stretches your back, neck, and chest while putting your body in a relaxed state.

It also calms the brain and helps to de-stress and alleviate mild depression.

Other benefits include:

  • relief from menstrual discomfort and menopause symptoms
  • strengthens and reinvigorates tired legs
  • enhances digestion
  • gets abdominal organs, lungs, and thyroid working
  • treatment for high blood pressure, sinusitis, osteoporosis, and asthma.

Warning: People suffering from neck injury should not do this pose unless it is done under the supervision of an experienced instructor or medical professional.



How To Do It:

  • Start by lying flat on your back with your knees bent and your feet on the floor at hip-width distance.
  • Ensure your ankles and knees are placed in a straight line and allow your arms to rest beside your body with palms facing down.
  • Inhale and raise your entire back off the floor.
  • Then, roll your shoulders in and let your chin fall till its touching your chest without moving it.
  • Place your entire body weight on your shoulders, feet, and arms.
  • Tighten your butts while ensuring that your thighs are placed directly beside each other and are parallel to the floor.
  • Intertwine your fingers and push your hands harder to the ground to lift your torso.
  • Now, hold the posture for 60 seconds while making sure to keep your breath slow and steady.
  • Exhale and release the pose. Do pose five more times.

Note: After rolling your shoulders under, ensure you do not pull them from your ear forcefully as this tends to overstretch the neck.

Instead, slowly lift the top of your shoulders away from your ear and push your inner shoulder blades from your spine.

If you are experiencing trouble supporting your pelvis lift, place a bolster or support under your sacrum and rest your pelvis on it for support.




Yes, you must stay healthy! A healthy back is essential because it keeps the body erect and healthy. It also helps your body grow strong.

Adding yoga to your daily routine is a great way to strengthen and stretch the muscles and connective tissues that surround and aid your spine.

These yoga poses will give you quick relief as they not only extend your back; they also improve your spinal health.

Remember to talk to a health professional or trained yoga instructor before doing these poses. This will help you determine the level of intensity of yoga poses you can do.

Have you tried yoga for back pain before? How did that work out? Let’s continue the conversation in the comment section below.

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