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6 Best Yoga Exercises for Back Pain

Team AckoJun 22, 2023

Back pain has become a quite common problem in today's world. Back pain can make it extremely difficult to carry out day-to-day activities like traveling to the workplace, standing while cooking, etc. In this scenario, yoga for back pain can come to the rescue. It involves performing asanas which not only help alleviate depression and anxiety but, according to a study, can also help improve spinal flexibility and reduce back pain effectively.

Yoga for back pain



Now, if you are curious about which yoga asanas you can perform to alleviate back pain, keep reading - discussed below are some very effective yoga exercises for back pain.

Cat-Cow Pose

This yoga pose helps relax your back muscles and brings mobility to your spine. It also helps stretch out your neck, shoulders, and chest.

Cat-Cow Pose

To practice this yoga pose for lower back pain, follow these steps:

  1. Get down on all fours.

  2. Keep your knees beneath your hips, and wrists beneath your shoulders.

  3. Equally distribute your weight among the four points.

  4. Take a breath, lift your head, and then let your tummy sag toward the mat.

  5. During exhalation, move your navel toward your spine, bury your chin towards your chest, and arch your spine upward.

  6. As you perform this movement, stay mindful of your body.

  7. Concentrate on identifying and letting go of any physical tightness or tension you experience.

  8. Keep up this fluid movement for at least a minute.

Downward-Facing Dog

A yoga pose for back pain, this stretches your lower back muscles, and strengthens them along with your spine.

Downward-Facing Dog

To practice this pose, follow these steps:

  1. Repeat the two steps of the Cat-Cow pose. (Steps 1 and 2)

  2. Raise your tailbone, stretch your spine, and bend your knees slightly.

  3. Lift your heels a little bit from the ground.

  4. Firmly press against your hands.

  5. Pay attention to how your hips and shoulders are positioned, and equally distribute your weight between the two sides of your body.

  6. Continue holding this position for 1-5 minutes.

Child's Pose

Performing this pose can resemble a resting position but instead, it is an active stretch; and helps with stretching your back, spine, hips, and ankles. This yoga pose helps to alleviate back pain, stress, and exhaustion by releasing tension from your body muscles.

Child's Pose

To practice this pose, follow these steps:

  1. Lean back on your heels while keeping your knees joined together.

  2. Advance your hands as you stoop forward so that your arms are fully stretched.

  3. Recline your body and comfortably rest on your heels.

  4. Lay your forehead lightly on the ground.

  5. Concentrate on relaxing your back, while your upper body sinks heavily onto your knees.

  6. Continue to remain, for more than 30 seconds, in this position.

Bridge Pose

This yoga for back pain poses; stretches and strengthens your spine, hamstrings, and hips. Thus, it helps in relieving back pain and even headaches to an extent.

Bridge Pose

To practice this yoga exercise for back pain, follow these steps:

  1. Rest on your back and place your palms on the mat and your arms at your sides.

  2. With the feet level on the floor and the knees bent, bring your heels close to your buttocks.

  3. Raise your tailbone and simultaneously dig your arms and feet into the ground.

  4. Elevate your legs till they are parallel to each other.

  5. You can place your hands beneath your hips for support, or bring them together and interlace them.

  6. Maintain this posture for at least a minute.

  7. Release by carefully lowering your spine and knees together to the ground.

Sphinx Pose

This yoga pose helps to bolster your back, spine, and buttocks. It involves stretching your shoulders, chest, chin, and back. It also aids in releasing physical tension from your back.

Sphinx Pose

To practice this yoga for back pain exercise, follow these steps:

  1. Rest on the stomach and extend your legs behind yourself by using your lower back, thighs, and buttocks muscles.

  2. With your forearms on the ground, tuck your elbows beneath your shoulders.

  3. Raise your head and upper torso gradually.

  4. To support your lower back, gently elevate your lower abdomen and contract them.

  5. Make sure you are uplifting through your spine instead of slumping into your lower back.

  6. Relax and keep your sight straight ahead.

  7. Continue holding this position for 1-5 minutes.

Locust Pose

This yoga pose involves stretching and toughening your arms, back, thighs, and legs.

Locust Pose

To practice this yoga pose for lower back pain, follow these steps:

  1. Rest on your stomach with your arms close to your body and palms facing upward.

  2. Turn your heels out to the side while rubbing your toes together.

  3. Lay your forehead lightly on the ground.

  4. Slowly raise your head, torso, and arms to whatever extent you can.

  5. Look directly ahead or slightly upward.

  6. Behind your back - you can clasp your hands and conjoin fingers.

  7. Continue holding this pose for at least a minute.

The End Note

The above yoga exercises should be carried out slowly and gently and not in a hurry - otherwise, they won't prove to be as effective. Though you can practice the above yoga asanas at home and experience great relief from back pain, a better option is to perform them under the guidance of a certified yoga instructor.

Frequently Asked Questions

Given below are some of the FAQs about yoga for back pain.

Who should not practice yoga asanas for back pain?


Women going through menstruation and people with osteoporosis should not practice yoga asanas for back pain.

Which type of yoga is best for lower back pain?


Downward-facing dog is the best type of yoga for curing lower back pain.

Which type of yoga pose should be avoided in case of back pain?


Bow pose, when performed correctly, is a great pose to engage your glutes and stretch your chest, shoulders, and thighs. However, this pose is too strenuous for those who have sensitive back or back issues and thus should be avoided in case of back pain.

When should you start practicing yoga in life?


It would help if you started practicing yoga from an early age. It will prevent you from suffering back pain and keep your body healthy and away from complicated health diseases.

What's the best way to practice yoga exercises for back pain?


The best way to practice yoga exercises for back pain is in the presence or guidance of a yoga instructor.

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet. As this content piece is not vetted by a medical professional, please consult a doctor before making any health-related decisions. Explore more:

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