10 Best Yoga Poses For Back Pain

If you’re experiencing back pain, yoga can be a great way to relieve it. Yoga is especially good for strengthening your core muscles and improving flexibility.

In this article, I’ll give you 10 poses that can help alleviate some common causes of back pain. In addition, they’re all easy enough for anyone to do at home or in a studio—including beginners!

Which yoga can cure back pain?

Yes, yoga can cure back pain. The following are the best yoga poses that will help you if you’re experiencing back pain. These yoga poses will help you if you’re experiencing back pain. Yoga is a great way to relieve back pain, strengthen core muscles, stretch muscles and release tension in the body. Yoga is also good for relaxing the mind and relieving stress.

If you want to experience relief from back pain but don’t know where to start with yoga practice, these 10 poses are great choices for beginners. They’ll give your body a chance to adapt as it learns new movements that can be used as daily habits or integrated into other existing routines (like exercise or work).

1. Cow face pose

The cow face pose is a gentle backbend that will help tone the arms, shoulders and chest. It also stretches the groin and buttocks.

How to do cow face pose:

  • Lie on your stomach with your legs bent, feet flat on the floor in front of you
  • Stretch out your arms directly beneath you, palms down
  • Inhale deeply as you lift up from the chest until only your head remains on the floor; press your hands into the floor as firmly as possible
  • Exhale and push hips up toward the ceiling (keep thighs together) for 15 seconds; repeat 3 times

2. Supine pigeon pose (also called reclined pigeon pose)

To perform this pose, lie on your back with your knees bent and feet flat on the floor. Bring one leg toward your chest and place your hands on either side of that thigh. Then extend the other leg straight out behind you so that it is parallel to the floor with both feet flat on the ground. Gently press down on both legs, keeping them parallel. If there’s too much pressure in either knee or hip this can cause pain, so try bending that leg slightly if it feels uncomfortable at first. Next, inhale and lift up into Cobra Pose (also called Upward Facing Dog). Feel a nice stretch through your spine as well as in both hamstrings and calves when extending from here move into Bow Pose (another name for Downward Facing Dog). Inhale coming up onto all fours then exhale lowering down into Cat Pose (also known as Cow Pose) before taking one more inhale to come down onto all fours again; once here repeat 2-3 times!


  • Strengthens core muscles while stretching out the lower body
  • Improves balance and coordination


  • Lower body injuries such as knee/hip pain may be worsened by this pose due to its deep impact on core muscles; modify by keeping one foot firmly planted while raising opposite arm and leg together toward ceiling instead of placing a hand near the thigh

3. Single leg raise

The single-leg raise is a great pose to help strengthen your core, improve balance, and reduce back pain.

To do a single leg raise:

  • Begin by standing with feet hip-width apart and arms at your sides.
  • Lift one foot off the floor, keeping both knees straight and holding for 10 seconds before lowering it back down. Repeat with each leg for 30 repetitions total.

4. Cat/cow

The cat/cow is a great basic movement to practice when you’re feeling stiff and sore. It’s easy to perform and highly effective, but a lot of people find that they have difficulty with it. The main issue is that as soon as they get into the pose, their back starts hurting. That’s because there are a few things that need to be done correctly in order for this pose to be effective:

  • You should keep your spine neutral (straight). Don’t round or flatten your back; instead, focus on lengthening your spine along its natural curves by lifting up through the top of your head while drawing inwards at the bottom of your pelvis like you would if you were showing off an impressive six-pack abs muscle.
  • You should move fluidly from side to side rather than moving straight up and down because this will prevent putting extra pressure on any one area of the spine during each repetition of the movement pattern.

5. Extended triangle pose

Here’s a pose that helps to strengthen and stretch your back muscles. To get into this pose, stand with your feet together in Tadasana (Mountain Pose). Keeping your legs straight and strong, exhale as you bend forward from the hip joints. Place your hands on either side of the foot—you may need blocks or chairs under your hands for stability if you’re new to this pose. Take care not to place pressure on the lower back by hunching over; keeping a long spine will help prevent pain in this area later on!

If you are feeling more flexible than usual today, try bringing one hand up overhead while reaching with the other arm for a down-dog position (downward dog). This variation is called “Extended Triangle Pose” because it lengthens out one side of the triangle more than usual—the same way that an extended triangle shape can be made using two equilateral triangles instead of three right-angled ones.[3]

Benefits: Strengthens abdominal muscles and improves balance; stretches muscles in chest region; opens shoulder joints and improves posture

6. The plank

The plank pose is a great exercise for a strong core and a healthy back. It strengthens the back muscles, which makes you less prone to injury, and improves your posture.

The plank pose is also an excellent balance exercise because it requires you to balance your body on one arm and one foot while keeping the rest of your body in an inverted V position (not flat on the floor). This makes it challenging not only physically but mentally as well!

Finally, this exercise works every muscle in your upper body as well as your core muscles. It improves strength and stability throughout these areas of the body, so if all else fails: just do planks!

7. The bridge

The bridge pose is a great way to relieve back pain and strengthen your spine. It’s also pretty simple, so if you have some experience with yoga or know how to do downward dog (the next pose on this list), then you can add this one to your repertoire.

The bridge pose strengthens the muscles that surround your spine, which increases flexibility and improves posture. If you have bad posture while sitting at a computer all day, the bridge pose can help counteract those effects by strengthening muscles that are weak from being used improperly over time.

To do this pose: Lie flat on your back with knees bent and feet flat on the floor hip-width apart from each other; lift your hips up off of the ground until your body forms an arch; bring arms alongside the body with palms facing down; hold for 20-30 seconds—try not to let shoulders splay out too far away from ears; repeat 10 times or as many times as possible without straining body too much!

Modifications: A modified version of this pose is when someone brings their thighs together while still aiming towards getting their hips as high off ground as possible using their abdominal strength/muscles (as opposed to using their lower back). This modification allows for more control over balance than other versions might offer because it relies more heavily on core strength than just relying on leg muscles alone.”

8. Child’s pose in the rest position

The child’s pose in the rest position is a great pose for stretching the back and shoulders. It’s also a restorative pose that can be done anywhere, so it’s great if you’re on the go. If you do this after a long day of sitting or after your workout, it will help stretch out your post-workout muscles.

9. Cobra pose rest position

The cobra pose is a great way to stretch your back muscles and warm up before more strenuous yoga poses. It is also a good pose to do if you are suffering from back pain, as it allows you to control how much pressure you apply on your spine and where exactly it is applied. To do this pose, lie down on the floor with your legs stretched out and relax for 30 seconds before repeating three times with each leg (or do this 10-20 times for beginners).

10. Downward-facing dog with legs on a low chair or bedside table (or anything else sturdy)

  • Start in table pose.
  • Lift one leg and place it on the chair or bedside table, keeping your knee bent.
  • Straighten your other leg behind you until it’s perpendicular to the floor. You can keep both legs straight if it feels comfortable for you, but if you have back pain in particular, bending one knee will help relieve stress on that side of your body.
  • Bend at the elbows and lower down toward the ground until they’re parallel to your shoulders; keep looking forward as much as possible to avoid straining your neck muscles. Hold this position for up to 30 seconds before switching sides and repeating with the opposite leg raised above the hips (or continuing with the same side).


How do you deal with chronic back pain?

Treatment for chronic back pain may include physical therapy, medication, exercise, and lifestyle changes.

What type of yoga is good for back pain?

Yoga poses that focus on strengthening the core and stretching the back muscles can be helpful for back pain.

How yoga can benefit back pain?

Yoga can help to improve flexibility, strength, and posture, all of which can benefit the back.

What poses should you avoid if you have back pain?

Poses that involve twisting or putting pressure on the spine should be avoided if you have back pain.

How does back pain affect mood?

Back pain can affect mood by causing feelings of depression, anxiety, and decreased quality of life.

Can all back pain be cured?

Not all back pain can be cured, but many cases can be managed with treatment.

When Is back pain permanent?

Back pain can become permanent if it is not treated properly or if underlying conditions are not addressed.

What happens if you don’t treat back pain?

If left untreated, back pain can lead to chronic pain, disability, and decreased quality of life.

What is a back specialist called?

A back specialist is called an orthopedic spine surgeon or a physiatrist.

Yoga is a great way of relieving stress and alleviating pain.