Yoga for Back Pain (Top 15 Yoga Postures)

Back pain is one of the most common complaints by almost every individual at least once in their life time.

To tackle the back pain or lower back pain effectively knowing about the back and its muscles is vital.

Lower back is made up of vertebrae of the spine, ligaments and muscles. Any kind of injury or disease to the vertebrae, muscles or ligaments can cause back pain.

Moreover back pain can even be caused due to obesity or even bad posture. As excess body weight strains the discs and muscles in the back.

Sometimes weak back and abdominal muscles can even contribute to back pain or increase the risk of back pain.

Commercially one can find many pain relief medications and tropical treatments available for back pains but they most often provide only with a temporary relief.

So, opting for effective natural alternatives like yoga exercise for back pain is the best solution.

Yoga exercises are an ancient practice known to be the easiest solution to relieve back pain as it helps to stretch the back muscles effectively and also strengthens them.

Practicing yoga regularly is even proven to be beneficial for preventing back pain in future.

So, now let’s discuss about yoga for back pain which improves the flexibility, relieves soreness, chronic aches by improving the alignment of the back muscles.

Here are the Few Most Effective Yoga Postures for Back Pain:

1. Adho Mukha Svanasana / Downward Facing Dog

 Adho Mukha Svanasana or downward facing dog as called in English is an excellent yoga for lower back.

This yoga exercise provides a great stretch all through upper back to lower back area and is even beneficial for preventing osteoporosis which can cause back pain in the future.


  1. Start by coming on the floor on your hands and knees.
  2. Set your knees directly below your hips and hands slightly forward from your shoulders.
  3. Make sure your fingers are pointing forwards and wide spread.
  4. Then exhale and lift your knees away form the floor.
  5. Start by bending the knees slightly and heels lifted away from the floor.
  6. Keep your feet hip width apart.
  7. Then exhale and engage your lower belly by drawing the navel back towards the spine.
  8. Later press the floor away from you by lifting the hips back until you reach an upside down V pose.
  9. Initially keep your knees bent to lengthen the spine and then straighten the legs.
  10. Then press upper arms towards inwards and shoulder blades down the spine keeping head in between the upper arms.
  11. Stay in this position for 1 to 3 minutes.
  12. Then exhale and bend lower your knees back to the floor to finish this yoga for the back pain.

Also Read: Yoga for Weight Loss (Recommended Yoga Poses)

2. Ardha Pincha Mayurasana / Dolphin Pose

 Ardha Pincha Mayurasana (1) is a great yoga for upper back pain which relieves the tension in the upper back region.

As this yoga posture provides a good stretch for people suffering from back pain due to poor sitting posture.


  1. Start by getting on the floor with the support of your both hands and knees.
  2. Then place the knees directly below the hips and forearms on the floor shoulder width apart.
  3. Keep your index finger on the mat and toes curled as you lift your hips high similar to downward dog pose.
  4. Make sure to keep your shoulders wide and broad.
  5. Then lengthen your tailbone away from the pelvic region and press towards the pubis.
  6. Later lift the entire body towards the ceiling and then from inner ankles and the inner legs draw up into the groin region.
  7. The press the forearms into the floor firming the shoulder blades while holding the head in between the upper arms facing downwards.
  8. Stay in this yoga for lower back posture for 30 seconds to 1 minute.
  9. Then gently release the bend knees and exhale normally.

3. Setu Bandhasana / Bridge Pose

 Want to know how to fix lower back pain then try this setu bandhasana.

This yoga pose is beneficial for strengthening the back muscles, reduces backaches and stretches the back muscles effectively to treat the soreness or stiffness.


  1. Start by lying down flat on the floor.
  2. Then place your arms at your sides with palms facing downwards.
  3. Later bend your knees and place your feet flat on the floor.
  4. Make sure to keep your feet hip width apart, parallel to each other and close to the buttocks as possible.
  5. Then press your upper arms and feet into the floor and slowly raise your hips towards the ceiling.
  6. Later lift your chest towards your chin by keeping the chin lifted and not flattened.
  7. Now firm your tailbone towards the pubis and move it slightly towards the belly.
  8. Keep your lower back extended by keeping the knees over the ankles and perpendicular to the floor.
  9. The lift your hips high and clasp your hands behind, firm your upper arms into the floor and shoulder blades shifted downwards along the spine.
  10. Hold in this yoga for back pain pose for 1 minute or till comfortable.
  11. Then exhale and roll back the spine slowly to come back to the starting position.

3. Dhanurasana / Bow Pose  

Dhanurasana or bow pose (2) is one of the most basic and yet popular yoga poses for lower back pain.

This yoga exercise is beneficial for people suffering from lower back pain due to obesity as this yoga posture helps to lose weight easily.

This exercise is even beneficial for strengthening and improving the flexibility of the back muscles, improves posture and even releases the back pain.


  1. Begin by lying flat on the stomach on the floor facing downwards.
  2. Inhale slowly and take a few breaths.
  3. Then bend your leg backwards and catch the ankles with your hands in a bow shape.
  4. In this posture your complete body weight will be the abdomen.
  5. Hold in this posture for 10 to 20 seconds or till comfortable and continue to take deep breaths.
  6. After 10 to 20 seconds exhale and come back to the starting position slowly.
  7. Continue to repeat this dhanurasana yoga for lower back pain 4 to 5 times daily for relieving pain and losing excess weight.

Also Read: Yoga for Anxiety and Depression

4. Supta Padangusthasana / Hand to Big Toe Pose

 Supta Padangusthasana or hand to big toe pose is an effective yoga for back pain. This asana offers an excellent stretch, enhances the blood circulation and improves the flexibility in the back and spine area.


  1. Start by lying on back with legs extended and feet flexed pressing out through the heels.
  2. Then exhale and pull the left knee into the chest and hook your first 2 fingers around the big toe.
  3. Later straighten and extend your left leg up to the ceiling until arms are straight.
  4. Make sure you strongly keep extending through the right leg pressing the top of the right thigh down.
  5. Then extend the left heel so that you can feel a stretch in the back of your leg.
  6. Later turn the left leg out and bring the leg down towards the floor on left side, make sure your right hip is grounded to the floor.
  7. Take 5 breaths or stay in this posture for 3 minutes.
  8. Then switch sides and repeat these yoga poses for lower back pain.

5. Eka Pada Rajakapotasana / Pigeon Pose

 This is one the best yoga stretches for back pain.

This yoga exercise relieves the nerve tension in the back region and treats the chronic pain in the back which is usually caused by poor posture or injury in the back.


  1. Start by getting down in a downward dog pose, place your knees right below your hips on the floor.
  2. Then raise your left leg so that it extends away from you, slide the leg forward to the back of your left wrist.
  3. Later angle your shin under your torso and bring your left foot to the front of your right knee behind the right hand.
  4. Then slide your right leg back behind you and straighten it so that the front of the thigh sit’s on the floor.
  5. Look behind and make sure your extended leg is straight behind you, toes flat on the floor.
  6. Then lower the outside of your left buttock to the floor and position your left heel so it’s in front of your right hip.
  7. Later place your both hands on the either side of your leg.
  8. Inhale slowly and rise up on your fingertips, try to elongate your spine and lengthen your lower back.
  9. Then exhale and lay your torso down over your left leg until your hips are comfortable.
  10. Continue to hold in this pose for 4 to 5 breaths or for 1 to 2 minutes while inhaling and exhaling deeply. Make sure to maintain equal weight on both hips.
  11. Then slowly straighten your legs, raise up by placing your hands back on the floor in to a downward facing dog pose.
  12. Later switch to other side and repeat the yoga back stretches for relieving the back pain easily.

6. Trikonasana / Triangle Pose

 Trikonasana is one of the most suggested yoga poses for back pain.

 This asana helps to strengthen the back by stretching back muscles and even aids in relieving the stress to treat backache.


  1. Begin by keeping legs apart for about 3 to 4 feet wide.
  2. Then extend your arms at your shoulder level.
  3. Later inhale and raise your left arm by the side of your head.
  4. Now bend your left arm while exhaling towards the right side so that your left arm becomes parallel to the ground.
  5. Make sure to keep your body weight distributed on both the legs.
  6. Then maintain in this position for 1 to 2 minutes and keep inhaling and exhaling to relax the body.
  7. Now return to the starting position by raising your arm back.
  8. Then repeat the same position on the right arm.
  9. Continue to do 3 to 5 rounds of Trikonasana yoga for low back pain on alternate sides.

7. Marjaiasana / Cat and Cow Pose

 Looking for yoga stretches for lower back then try the marjaiasana or cat and cow pose.

This asana is the simplest form of yoga which provides an immediate relief and it doesn’t require much practise as well to try marjaiasana.

This asana strengthens the lower back by lengthening the spine.


  1. Start by getting on your arms and knees in a neutral tabletop position.
  2. Keep your shoulders stacked over the wrists and hips above the knees.
  3. Make sure to keep your knees hip-width apart.
  4. Then inhale slowly into a cow pose by softening the belly towards the ground and tailbone lifted towards the sky.
  5. Roll back your shoulder blades and broaden your collarbone, lift the chin slightly and look upwards towards the ceiling.
  6. Then exhale slowly into cat position by dropping the tailbone towards the ground with rounded back, pull up the belly inwards.
  7. Allow the head and neck to relax completely while coming into cat position.
  8. Continue this yoga back pain exercise 5 to 10 times for relief from stiffness and pain instantly.

 8. Uttanasana / Standing Forward Bend

 Uttanasana or standing forward bend is an easy yoga for back pain. This asana along with relieving tension and pain from the back area even enhances the blood circulation process throughout the body.

Moreover this yoga exercise is even great for improving the posture and body’s alignment which can sometimes be the underlying cause of back pains.


  1. Begin by standing straight with your feet hip width apart.
  2. Then press down your feet on the floor and stabilize yourself.
  3. Now breathe out gently and bend from your hips so that your chest and stomach are placed on your thighs.
  4. Make sure to keep your knees straight, beginners can bend their knees slightly to accomplish this asana.
  5. Then slowly start to straighten out your legs but make sure your chest and stomach don’t leave your thighs.
  6. Now raise your hips as you straighten through your hamstring muscles, you can stay in this position for 30 seconds to 1 minute as you are comfortable.
  7. Later slowly release the posture by pressing the soles of feet downwards and return to the starting position as a yoga exercise for back pain.

9. Supta Matsyendrasana / Reclined Spinal Twist Pose 

 Supta Matsyendrasana or the reclined spinal twist pose is one of the most highly beneficial yoga stretches for back.

This asana can help relieve back pain by stretching and relaxing the back muscles.


  1. Start by lying down on your back.
  2. Then bend your knees and place the sole of your feet on the floor.
  3. Later press your feet on the floor to raise your hips slightly off the floor and move the hips about an inch to your left.
  4. Then draw your left knee into your chest and extend your right leg flat on the floor.
  5. Make sure to keep your right foot flexed throughout the pose.
  6. Cross your left knee over to the floor on the right side of your body so that your left hip is stacked on the tip of your right hip.
  7. Then open your left arm to the left side making a straight line to your shoulder.
  8. Rest your right hand on your left knee so that you make a T shape with your arms and turn your palms towards the ceiling.
  9. Then exhale and release your right knee and left shoulder towards the floor.
  10. Continue to hold in this position for 5 to 10 breaths before drawing your left knee back into your chest.
  11. Then release both legs to the floor to neutralize your spine and then continue this yoga back stretches on the other side.

10. Bhujangasana / Cobra Pose

Bhujangasana or the cobra pose is an effective yoga lower back pain.

 This asana strengthens and stretches the back muscles, treats lumbago and lower back pain problem easily.


  1. Begin by lying on the stomach on a mat and keep your legs together.
  2. Then place your chin on the floor by keeping your palms near the chest, press the palms and lift the head.
  3. Later press the palms on the floor and raise your upper body up to the navel.
  4. Lift the head and see upwards.
  5. Stay in this position from 1 to 20 counts while breathing normally.
  6. Then slowly lower down the upper body towards the mat and place the chin on the mat.
  7. Repeat the same steps of this yoga for back pain and practice up to 3 to 5 counts for strengthening back muscles.

11. Balasana / Child’s Pose

 Want to know how to fix lower back pain then try this simple yoga asana called Balasana or child’s pose.

This yoga exercise is beneficial for those suffering from back pain. This asana provides a great stretch in the lower back and relaxes the spine too.


  1. Start this asana by first sitting on the knees so that the buttocks touch the heel of your feet
  2. Then place your hands on your thighs and palms down.
  3. Exhale slowly and bring your chest between your knees and stretch your hands forward.
  4. Breathe slowly and hold the posture for 2 to 3 minutes or until comfortable.
  5. Later to inhale and return to the starting position.
  6. Continue to repeat this yoga for back asana 5 to 10 times to cure back pain and improve blood circulation.

12. Ardha Matsyendrasana / Sitting Half Spinal Twist

 Want to learn an effective yoga exercise for back pain then try ardha matsyendrasana or sitting half spinal twist.

This yoga asana increases the elasticity of the spine, relieves back pain, stiffness and even is beneficial in releasing the tension in the upper back.


  1. Start by sitting with legs straight and stretched in front of you.
  2. Then bend the left leg, lift it and place in on the right side of the stretched right foot.
  3. Bend the right leg and bring the leg close to the body, place it under the left buttocks.
  4. Then take the right arm around the left leg and grab the toes of the left leg with right hand.
  5. This position will make the right armpits close to left knee.
  6. Now turn towards the left and simultaneously move your left hand behind the back.
  7. Twist the back and the neck as far as comfortable.
  8. Then remain in this position for 30 seconds to a minute.
  9. Later return to the starting position by inhaling slowly.
  10. Then repeat this yoga for lower back pain on the other side.

13. Upavistha Konasana / Wide Angle Seated Forward Bend

 Upavistha Konasana or wide angle seated forward bend is highly beneficial yoga for low back pain.

This yoga pose is great for treating back pains, increasing the core strength and flexibility of the spine.


  1. Begin by sitting in down on floor with legs lengthened straight as dandasana position and keep your spine straight.
  2. Then place your hands beside you body with your palms resting on the floor.
  3. Spread your legs wide apart approximately at 90 degrees angle.
  4. Then press your palms firmly against the floor.
  5. Later move your buttocks forward by widening your legs more.
  6. Then lift up your hands and place them on to stretched out thighs.
  7. Now bend your body in the forward direction, while trying to slide your arms towards your feet.
  8. Try to bend forward so that your arms can touch your toes and your chest touches the floor.
  9. Make sure to keep your head straight and look in forward direction.
  10. Inhale and exhale deeply, remain in this steady position for 30 seconds to 1 minute.
  11. Then release from this yoga for back pose and sit back in dandasana position.
  12. Continue to repeat this yoga asana 10 times every day for curing back pain.

14. Halasana / Plough Pose

 Halasana or Plough pose is the most helpful yoga for upper back pain.

 This yoga asana improves the posture and strengthens the back and spine muscles as weak back muscles and bad posture are key causes of back pain.


  1. Begin by lying down on your back and keep your arms alongside the body by keeping your palms facing downwards.
  2. Then keep the legs straight and together throughout the process.
  3. Later slowly raise the legs to a vertical position by engaging your abdominal muscles than your arms while raising the legs up.
  4. Then place your arms behind the back to support your back and raise your legs further.
  5. Slowly exhale and continue to raise your legs above your head by bending the waist, lifting the back and buttocks.
  6. Try to bring the feet all the way down until the toes touch the floor behind the head.
  7. Make sure to keep your knees straight and maintain a natural breathing pattern.
  8. Hold in this position for 30 seconds or till comfortable.
  9. To come back to starting position slowly lower your back to the floor first and then tailbone, release the legs down.
  10. Lastly after this yoga for back pain exercise relax in a shavasana for few breaths.

15. Yastikasana / Stick Pose 

 Yastikasana is one of the easiest yoga stretches for back.

 This asana is a fantastic upper body stretch which improves the muscle co-ordination, relaxes the back and upper limbs muscles to release tension and stiffness.


  1. Start by lying down on the back straight on a mat.
  2. Then extend your arms above your head and legs stretched straight.
  3. Make sure that there is least gap between stretched hands and legs.
  4. Inhale slowly and feel the stretch from toes to fingers.
  5. Maintain in this position as long as you are comfortable.
  6. Then exhale and come lower your arms to the sides of your body and relax the stretch in the legs.
  7. Continue to do this yoga for back 3 to 5 times a day to relieve the back pain easily.

Do’s of Yoga for Back Pain-

  • Make sure to practice yoga early in the morning on an empty stomach.
  • Practice yoga in a well lit, peaceful environment and ventilated room for relaxing the mind, body and soul.
  • Always use a good quality yoga mat for best support during the yoga exercises.
  • Warm up before practicing yoga with easy stretches.
  • Practice yoga regularly to treat any health concerns like back pain.
  • Always wear loose comfortable clothes while practicing yoga.

Don’ts of yoga for back-

  • Don’t try any yoga asana forcefully or competitively if you are not comfortable doing them.
  • Women should avoid practicing yoga during their menstrual period or during pregnancy.
  • Avoid practicing yoga during illness and refrain from doing yoga after surgery, fracture or injuries.
  • Don’t perform any strenuous workout after practicing yoga.
  • Avoid practicing yoga in an unclean area.

 So those were few of the most helpful yoga poses for lower back pain.

These yoga exercises are very simple and can be performed from the comforts of your home.

After reading about these simple yoga asana we are sure you’ll no longer look for respite from back pain by opting for medication and instead would try these natural back pain yoga asanas.

Make sure to practice yoga for back pain at least for 15 minutes everyday.

If in case you feel discomfort or pain during practicing yoga, stop doing the asana and consult a specialist for the same.

Hope these yoga exercises will help you to relieve back pain easily and don’t forget to drop in a comment to let us know which yoga asana helped you in treating the back pain.