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Yoga for Back Pain: 6 Yoga Poses to Relieve Your Lower & Upper Back Pain

Are you a slave to back pain? These 6 simple yoga poses will help you with your upper and lower back pain. So enjoy the perfect alternative to your pain-relief drugs.

Rosie Ford
Yoga for Back Pain: 6 Yoga Poses to Relieve Your Lower & Upper Back Pain
Table Of Contents

Are you struggling with back pain? Well, here's a prescription your doctor won't be able to match—practice yoga! Yoga provides physical and mental benefits that can help ease the discomfort caused by back troubles and relieve associated stress.

It could even keep those aches away for good if done correctly, so let go of all the tension and strengthen your body through appropriate yoga poses and postures. With regular yoga sessions, you can recognize how tightness or imbalance in certain areas may lead to issues elsewhere and the techniques you practice could result in better overall alignment.

The great thing about yoga is that anyone can benefit from it. Yoga can calm the mind and strengthen the body, whether young or old, a beginner or an advanced trainer, yoga can be of benefit to all.

Get ready to experience the magic of yoga and unlock a secret world where physical movements combine with mental exercises can bring balance, peace, and incredible health benefits. For thousands of years, people have been drawn in from all around the globe to learn this ancient practice- today, it's your turn!

The Benefits of Yoga for Back Pain

Chronic back pain is something many struggle with, in 2017, researchers put yoga and physical therapy to the test. Who is crowned king of treatments? Both won—after three months, participants saw remarkable improvements in their conditions.

It is found that if you are struggling with backache, yoga can do wonders. Yoga is so relaxing and so good for your aching body. Another research study from 2017 shows that if you practice this mindful pastime, you can experience small to moderate decreases in pain intensity over the short term, immediate improvement in pain post-session, as well as long term improvement. Consider giving yoga a chance -it could be just what your sore back needs.

Best Tips for Yoga for Back Pain

Take out time for yoga. These helpful poses are for optimal productiveness. They'll be especially effective in improving your upper and lower backache. As you are ready to do the grind, let me enlighten you with a few yoga tips to help you get started.

  • Carve out a cozy corner of your home for relaxation and rejuvenation. Your perfect place to practice yoga!
  • The path to your journey of relaxation begins with a trusty yoga mat. Make sure it's non-slip for optimal stability and alignment.
  • Find your perfect fit. Time to decide which type of yoga best suits your needs.
  • After working your body hard in yoga, it's essential to give yourself a few minutes of relaxation. That way, the nervous system can take everything you learned during the class and turn it into a sweet success.
  • Listen to your body and stay flexible. Know when to take the foot off the pedal on poses causing hardship or unease.
  • As your breath flows in and out, flex those joints and stretch gracefully, then gradually increase that tempo.
  • Be daring but not reckless with exploring your boundaries. Don't push yourself to the limit.
  • Take a break from hunching over your desk or drifting off and check in with how you carry yourself. It may not sound thrilling, but good posture will work wonders for your body and mind.

Here is a complete guide to yoga poses for lower back pain.

Top 6 Yoga Poses for Back Pain

Refrain from letting your desk job or poor posture cause back pain and spoil your party. You can get instant relief with these yoga poses for aches and pains. To ensure you get maximum bang for your buck, take a walk before getting started or warming up. Trust me; it's worth it.

1. Seated Side Stretch

Seated side stretch is a beginner pose that stretches the oblique muscles and shoulders while opening up the hips and improving spinal mobility. It can help if you practice this pose with your back straight. Ready to get into the groove by following these steps:

  • First, get comfortable in an easy sitting pose, then plant your left hand on the ground with a slight bend in that elbow. Now you're ready for some yoga.
  • Stretch your right arm high and lean to the left like a swaying palm tree in a tropical breeze.
  • Hold each pose for 30 seconds up to a minute and feel the burn. You can then switch the sides and repeat.

2. Seated Eagle Arms

The seated eagle is beneficial for upper back pain. It stretches the arms and shoulder muscles nicely by bringing the two arms together and twisting the two forearms in the seated eagle pose. These steps can help you get along:

  • So start by getting cozy on the floor, relaxing your arms onto your thighs, and preparing for a stress-relieving session.
  • Gather your two hands in a tight embrace so that your elbows hug one another for the ultimate cuddle.
  • Likewise, wrap your right arm around your left arm and let your right palm touch your left palm. At this point, the two arms are intertwined like two snakes.
  • Now maintain your straight spine and relax the shoulders.
  • In this final position, keep your facial muscles relaxed and breathe normally.
  • You can keep the position as long as you are comfortable.
  • To release the position, you can untwine your arms and bring them back to your thighs.
  • You can also practice this by twisting your left arm around your right arm.

3. Gate Pose

You can skip the gym and stretch your way to a pain-free back. This powerful yoga pose does all the work for you, targeting your hamstrings, ankles, abs, and arms. And providing you with a perfect back stretch.

You may also add a multivitamin supplement to your routine to maximize your well-being and recovery. Get ready to say goodbye to aches and hello to relaxation with these wholesome steps:

  • Begin by kneeling with your knees and feet hip-width apart. Then place your hands on your hips.
  • Press down using all ten toes. Now position in such a way that your buttock stays neutral, as you extend your left leg straight to the side in line with your right knee. Now start extending your left hip socket and pressing the outer edge of your left foot and the mound of your left big toe into the floor. Maintain a straight right hip over your right knee.
  • Then inhale and extend your right arm to the side, so your thumb faces outward and your palm faces the ceiling.
  • After this, exhale and lean toward your straight leg, allowing your left hand to slide as comfortably down your left leg as possible.
  • Turn your head to look beneath your raised right arm.
  • Just rotate your chest gently toward the ceiling and avoid rounding the spine forward. Keep your top shoulder blade back.
  • Again, inhale deeply to lengthen your spine and deepen into the side-body stretch.
  • To come out of the pose, stack your shoulders on top of your hips, return to both knees, and rest on your heels. You can repeat on the opposite side.

4. Reclined Hand-To-Big-Toe Pose

The reclining hand-to-big-toe pose is a perfect introduction to the yogi world, offering an effortless stretch for your hips, thighs, hamstrings, and calves with no added strain on your spine or lower back.

This pose is yoga for lower back pain beginner's guide. Not only does it help you avoid unnecessary aches and pains, but if digestion isn't feeling too great, this Yoga pose could be just what you need. Get comfy while lying in a straight position and say goodbye to lower backache;

  • You can begin by lying in a straight position on your back, with your legs straight down on the mat in front of you.
  • Now exhale to bring your right knee into your chest and interlace your fingers around the back of your right thigh, the back of your right calf, or the big toe of your right foot with your right pointer and middle finger. The option you choose depends upon the degree of tightness in your leg. If holding on to your right leg is too tricky, you can wrap a strap around the ball of your right foot and grasp the ends with both hands.
  • Start extending your right leg as straight as possible on an inhale, directing your right heel toward the ceiling. Lengthen your tailbone into your mat to maintain the natural curve of your lower back without lifting your buttocks and hips. Doing this will deepen the stretch in your hamstrings!
  • Next, extend your left foot actively through the heel, and press your left leg firmly into the ground. If the stretch is too intense, you can bend your left knee and place the sole of your left foot on the mat.
  • Then allow your shoulder blades to soften and broaden across your collarbones. At the same time, maintain a soft gaze and a relaxed jaw.
  • Hold this pose for 5 to 20 deep, full breaths. Exhale by gently bending your right knee into your chest and letting your proper leg fall to the ground. Once you're ready, you can switch sides and repeat the pose.

5. Supported Fish Pose

Have you heard about BSR? Balance, stretch, and relaxation! The supported fish pose is your ticket to all three. Starting with balance, progressing towards prolonged gentle stretches will leave you completely relaxed in no time.

Let its gentle pressure points work their magic on tired muscles for priceless peace. And leaving you completely pain-free. Follow these easy-peasy steps:

  • To do this pose at home, you will need two medium-sized blocks to place on the floor.
  • The first block should be placed beneath your shoulder blades, and the second should be used as a pillow under your head. To achieve the pose, lie on your back with the blocks in the locations mentioned earlier.
  • Place your arms at your sides and take five deep breaths in and out, holding for two counts before exhaling each time.

6. Cobra Pose

Cobra pose stretches your abdomen, chest, and shoulders with this gentle backbend. This pose strengthens your spine and can relieve sciatica, which is one of the significant causes of back pain.

So if you are looking for yoga poses for lower back pain and sciatica, then you are in the right place. It can also aid you in the relief of stress and fatigue associated with back pain. Cobra pose is made easy with these steps;

  • Lie on your stomach, place your hands under your shoulders with your fingers facing forward.
  • Pull your arms close to your chest and allow your elbows to hang out to the side.
  • Slowly raise your head, chest, and shoulders by pressing into your hands.
  • You can now lift partially, halfway, or completely. Keep your elbows bent.
  • Now you can allow your head to drop back to deepen the pose.
  • Start exhalation and return to your mat.


1. What alleviates upper and lower back pain?

Many things, such as bad posture, disk degeneration, or muscle strains, can cause upper and lower back pain. Finding relief from these kinds of pains is possible with the proper steps.

First and foremost, it’s essential to take time off from activities that could be causing pain or making it worse. Take a break from exercising if the activity is too strenuous, or adjust your work chair to encourage better posture.

Additionally, icing areas experiencing swelling in fifteen-minute intervals for several days may reduce inflammation and provide temporary relief. Over-the-counter medications such as ibuprofen can also help alleviate pain in the short run.

Next are more long-term approaches you can follow for sustained relief; you must consult a doctor before starting any new treatments to ensure they won’t worsen existing conditions or cause side effects. Regular exercise strengthens your muscles, which will support your back better.

Try stretching regularly and developing a customized home exercise routine tailored specifically for relieving back pain—with input from an experienced physical therapist if necessary! Other methods like yoga and acupuncture focus on improving strength and flexibility through mindful movements; massage therapy has been linked with loosening tight muscles, which often come with age-related pains.

Finally, cognitive behavioral therapy (involving talking out problems with a professional) may be able to help identify mental stressors which lead to physical discomfort over time. With dedication, patience, and persistence, there are numerous techniques you can employ for upper & lower back pain relief!

2. Can yoga relieve lower back pain?

Absolutely yes, yoga can be an effective aid in relieving lower back pain. One of the oldest forms of physical therapy is yoga, which has been practiced for centuries to treat various musculoskeletal conditions.

By increasing strength and flexibility in the spine, hips, and legs while improving core stability and balance, yoga helps alleviate pain and discomfort associated with lower back issues.

Yoga postures are designed to encourage the relaxation of muscles and joints that have become stiff or sore due to injury or repetitive strain from sitting for long periods.

Deep breathing exercises stimulate blood circulation, which helps further reduce stiffness by providing nutrients to tense muscles. Certain poses also help correct posture, which often plays a role in back pain and other types of discomfort related to misalignments.

3. Which yoga poses can help with back pain?

Yoga is a great way to relieve back pain, focusing on strengthening the back muscles and improving flexibility. These three yoga poses can help alleviate lower back pain:

  • Cat-Cow Pose
  • Sphinx Pose
  • Pigeon Pose

4. What is the root cause of back pain?

Back pain can result from mechanical or structural problems in the spine, discs, muscles, ligaments, or tendons. Moreover, sprain (an injury to the ligaments that support the spine), often caused by improper twisting or lifting; or strain (a muscle or tendon injury) are also significant causes of back pain.

The Bottom Line

Yoga is a great way to relieve back pain and improve overall posture and a good lifestyle. The mentioned six best yoga poses for back pain can help to reduce pain and improve mobility. Once you start practicing these poses, your back pain and overall posture can improve. But if you experience persistent back pain, it is best to consult a medical professional.

The Seated Side Stretch, Gate Pose, Reclined Hand-to-Big-Toe Pose, Supported Fish Pose, Cobra Pose, and Cat/Cow Pose are all great poses for targeting the back. These poses can help increase flexibility and circulation to the back muscles, resulting in better pain management. When practicing these poses, always listen to your body and go at a comfortable pace. With regular practice, these poses can help to reduce back pain and can make your back stronger and healthier.

Reading List

Article Sources

  • Qaseem, Amir, et al. “Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain: A Clinical Practice Guideline From the American College of Physicians.” Annals of Internal Medicine, vol. 166, no. 7, Apr. 2017, p. 514. (Crossref),
  • “Yoga, Physical Therapy, or Education for Chronic Low Back Pain.” Annals of Internal Medicine, vol. 167, no. 2, July 2017, p. I–20. (Crossref),

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Rosie Ford

Rosie began her career in communications as a writer and later as a communications coordinator for renowned university of South Carolina. She is also trained in the field of article writing specially related to fitness and yoga.

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