13 Yoga Poses to Relieve Back Pain

Back pain is one of the most common reasons people go to the doctor or even miss work. 

You may think that taking some Advil and putting a heating pad on your back helps to relieve the pain. But, that only solves part of the problem.

It’s basically like putting a band-aid over a wound, but not getting down to the actual problem.

There are a few factors that come into play when it comes to back pain, such as:

• How active you are
• What type of job you have
• Diet

With how most people’s lifestyles have become (sedentary activity levels, sitting often while at work, eating too much fast food), right now is more important than ever to set up a proper stretching routine to help with back pain.

Why Yoga Works to Relieve Back Pain

Regular stretching rebuilds strength in weakened muscles and increases your flexibility. 

There are many different yoga poses that properly stretch out the muscle groups in your back and hips.

The spine is connected to these muscles, which helps to relieve pain whether you suffer from upper or lower back pain.

Following a gentle yoga sequence throughout the week will keep your back free from pain. 

With the poses below, you will also properly stretch other areas of your body, keeping your joints healthy and flexible.

Starting Slow

A common misconception is yoga doesn’t cause pain, it relieves it. 

Doing it properly means you can alleviate a lot of bodily pain. 

But, as with any exercise, you’ll want to start slow. 

Especially if it’s been a while since you’ve stretched.

As you practice these yoga poses, set small goals. 

Set a time for just 5 minutes a day, and only stretch your body as far as it will go. Don’t force your body to do more than it can.

As you build up, you will become more flexible which is when you can increase the difficulty.

Best Yoga Poses for Back Pain:

1. Wide-Legged Forward Bend

This pose gives you a deep stretch to the back, hips and hamstrings while it opens the groin.

1. Start by standing upright with your feet more than shoulder-width apart and your knees slightness bent. Tuck your pelvis forward, and draw your shoulder blades in.
2. Lengthen your spine as you inhale, lift your chest and create a small bend in your upper back as you raise your gaze to the ceiling.
3. Keeping your back flat, hinge forward from the waist on an exhale and place your palms flat on the floor. Bring your crown toward the floor as you bring your shoulders toward your ears.
4. Firm up your thighs, and lift your kneecaps. Raise your sit bones toward the ceiling as your tailbone angles toward the floor. Hold for four to six breaths.

2. Warrior I Pose

This pose will help make you stronger in your shoulders, arms, thighs, calves, and ankles. This full-body pose will also help to stretch out your back and relieve pain.

1. Being in Mountain Pose in the center of the mat with your hands on your hips. Walk your legs apart about three feet, right foot to the front.
2. Turn your left food out around 45 degrees until the toes are facing the left corner of the mat. Make sure both feet are in heel-to-heel alignment.
3. Bend your right leg as you draw more upright, press all four corner of the foot into the mat. Press the outer edge of the left foot into the mat.
4. Elongate your torso as you draw more upright, and bring your shoulder blades together.Reach your arms forward, and sweep them up over your head, palms facing each other.
5. Hold for two to five breaths.

3. High Lunge

The high lunge stretches the hip flexors, shoulders, and chest while it strengthens the thighs and increases your sense of balance.

1. Begin in Downward Facing Dog and step your left foot forward between your hands until you knee and shin are lined up with your ankle.
2. Balance on your fingertips as you press your left heel into the floor, and square your hipts to the front of the mat.
3. Stretch your right leg behind you, with your weight on the balls of the food, toes curled forward.
4. Elongate your torso from your crown to your back knee.
5. Hold for three to six breaths before returning to Downward Dog and repeating.

4. Triangle Pose

The Triangle Pose is amazing for relieving neck and back pain and also helps to lose weight! It stretches the thighs, hips, knees, ankles, hamstrings, and spine.

1. Stand with your feet about three feet apart, with your right foot angled at 90 degrees and your left foot facing the front of the mat.
2. Raise both arms out to the side and parallel to the floor, palms down.
3. Gently twist your spine and torso to the back as your arms extend away from each other; your gaze should be fixed on your raised thumb.
4. Make sure you tuck your tailbone in as you try to get your whole body into one plane.
5. Hold this position for three to five breaths, and then inhale as you return to a standing position. Repeat on the other side.

5. Garland Pose

This pose targets the inner thighs, and opens up your hips and thigh joints. You’ll feel a deep stretch in your back, hips, groin and ankles.

1. Begin in Mountain Pose facing the front short edge of your mat.
2. Place your feet farther than shoulder-width apart.
3. Bend your knees deeply, lowering yourself into a squatting position until your hips are lower than your knees.
4. Press your palms together in front of your heart in prayer position as you broaden your collarbones. Hold for three to six breaths.

6. Half Moon Pose

The half moon pose opens up your hips and helps with balance. You will feel a stretch in your torso, arms, and spine.

1. Begin in Extended Triangle Pose with your left hand or fingertips placed on the floor or on your shin. Gaze down at your left foot as you bring the other hand to your hip.
2. Shift more weight onto your left leg as you bring your right foot in about a foot.
3. Keeping your left hand down, slowly straighten your left leg, opening your thights.
4. Raise your extended right left to hip height, keeping it in neutral position, ankle flexed.
5. Find your center of balance, and raise your right arm straight up from the shoulder, opening you chest and collarbones.

7. Seated Forward Bend

This bend is amazing for lower back pain, but it does require some flexibility. Take it slow as you practice this one.

1. Begin by sitting in Staff Pose with your feet slightly flexed. Raise your arms above you, parallel to each other, as you sit up tall and elongate your torso.
2. On an exhale, lean forward from the hips, and bring your hands down to your ankles.
3. Clasp the sole of each foot with the corresponding hand, keeping your elbows or forearms on the mat.
4. Fold your abdomen down over your thighs as your head comes to rest gently on your shins.
5. Hold for four to either breaths.