HomeTop PicksTop 10 Yoga Poses for Back Pain – Soothe & Strengthen!
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Top 10 Yoga Poses for Back Pain – Soothe & Strengthen!

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Back pain is a common ailment that affects people of all ages and lifestyles. Whether it’s caused by poor posture, muscle imbalances, or sedentary habits, finding relief is crucial for maintaining overall well-being. Yoga, a holistic mind-body practice, has gained popularity as an effective way to alleviate backpain. By combining physical postures with breath control and meditation, yoga helps to strengthen muscles, increase flexibility, and promote relaxation. In this blog, we’ll explore the top 10 yoga poses that can provide relief and healing for back pain.

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List of Top 10 Yoga Poses for Backpain

Yoga Pose Benefits Muscles Worked
Locust Pose Strengthen back torso, arms, and legs. Relieve lower back pain and fatigue. Back muscles, arms, legs
Bridge Pose Stretch spine, relieve backaches and headaches. Strengthen glutes, abdominals, back muscles. Glutes, abdominals, back muscles
Half Lord of the Fishes Energize spine, relieve backache. Stretch hips, shoulders, neck. Stimulate internal organs. Spine, hips, shoulders, neck, internal organs
Two-Knee Spinal Twist Promote spine mobility, stretch back and shoulders. Relieve pain and stiffness. Spine, back muscles, shoulders
Child’s Pose Gentle forward fold, stretch spine, hips, thighs, ankles. Relaxation and tension release. Spine, hips, thighs, ankles
Cat-Cow Pose Stretch and mobilize spine. Engage abdomen, shoulders, neck. Spine, abdomen, shoulders, neck
Downward-Facing Dog Engage entire body, stretch hamstrings, shoulders, spine. Promote better posture. Back muscles, hamstrings, shoulders, core
Extended Triangle Pose Relieve backache, sciatica, neck pain. Stretch spine, hips, groin. Strengthen upper body. Spine, hips, groin, shoulders, chest, legs
Sphinx Pose Strengthen spine and buttocks. Stretch chest, shoulders, abdomen. Aid in stress relief. Spine, buttocks, chest, shoulders, abdomen
Cobra Pose Gentle backbend, stretch abdomen, chest, shoulders. Strengthen spine, alleviate sciatica. Spine, abdomen, chest, shoulders

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Locust Pose

Locust Pose strengthens the back torso, arms, and legs, making it an excellent yoga pose for relieving lower backpain and fatigue.

Locust Pose ~ KreedOn
Source: Wikipedia

How to do it:
– Lie on your stomach with your arms extended next to your torso and your palms facing up.
– Lift your head, chest, and arms off the ground, and raise your legs partway or all the way up.
– Hold this pose for up to 1 minute, focusing on a straight spine and neck.

Bridge Pose

Bridge Pose is a backbend that stretches the spine and relieves backaches and headaches. It strengthens your glutes, abdominals, and back muscles.

Half Bridge Pose | Top 10 Yoga Poses for Back Pain | KreedOn
Source: Arhanta Yoga

How to do it:
– Rest on your back, ensuring your knees are bent and feet are resting flat on the floor.
– Press into your feet and arms to lift your hips and lower back off the ground.
– Hold this pose for up to 1 minute, engaging your core and glutes.

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Half Lord of the Fishes Pose

This twisting pose energizes the spine and relieves backache. It stretches your hips, shoulders, and neck while stimulating your internal organs.

Half Lord of the Fishes Pose in Yoga | Top 10 Yoga Poses for Back Pain | KreedOn
Source: EverydayYoga.com

How to do it:
– Sit with your right foot close to your body and your left foot outside your right thigh.
– Twist your upper body to the left, placing your left hand on the floor behind you.
– Position your right upper arm on the outer side of your left thigh.
– Shift your vision to glance over one of your shoulders.
– Hold this pose for up to 1 minute, then repeat on the other side.

Two-Knee Spinal Twist

The Two-Knee Spinal Twist promotes mobility in the spine and stretches the back and shoulders. It’s great for relieving pain and stiffness.

Two Knee Spinal Twist | Top 10 Yoga Poses for Backpain | KreedOn
Source: Yogajala

How to do it:
– Lie on your back with your knees drawn into your chest and arms extended to the side.
– Lower your legs to the left side, keeping your knees close together.
– Place a pillow in between your knees for support.
– Gently press down on your knees with your left hand.
– Hold for at least half a minute, then switch to the other side.

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Child’s Pose

Child's Pose ~ KreedOn

Child’s Pose is a gentle forward fold that stretches your spine, hips, thighs, and ankles. It’s perfect for relaxation and releasing tension.

– How to do it:
– Sit on your heels and fold forward, walking your hands in front of you.
– Rest your forehead on the floor or a prop.
– Relax your arms by your sides or in front of you.
– Breathe deeply and release tension for up to 5 minutes.

Cat-Cow Pose

Cat-Cow Pose is a gentle yet effective way to stretch and mobilize the spine. By alternating between arching and rounding your back, you promote flexibility in the entire vertebral column. This pose also engages muscles in your abdomen, shoulders, and neck.

Cat Cow Pose | Top 10 Yoga Poses for Backpain | KreedOn
Source: YogaPedia

How to do it:
– Start on your hands and knees in a tabletop position.
– Inhale as you arch your back, lifting your tailbone and chin (Cow Pose).
– Exhale as you round your back, tucking your chin to your chest (Cat Pose).
– Continue this fluid movement for at least 1 minute, focusing on releasing tension.

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Downward-Facing Dog

Downward-Facing Dog is a classic yoga pose that engages your entire body, including your back muscles. It stretches your hamstrings, shoulders, and spine while promoting better posture.

Downward Dog Pose: KreedOn
Source: Wikipedia

How to do it:
– Start by assuming a plank position, positioning your hands beneath your shoulders.
– Elevate your hips upward and rearward, creating an upturned V formation with your body.
– Press your hands into the floor, engage your core, and lift your sitting bones toward the ceiling.
– Hold this pose for up to 1 minute, focusing on even weight distribution.

Extended Triangle Pose

Extended Triangle Pose is excellent for relieving backache, sciatica, and neck pain. It stretches your spine, hips, and groin while strengthening your shoulders, chest, and legs.

Triangle Pose (Utthita Trikonasana) : KreedOn
Source: VeryWell Fit

How to do it:
– Stand with your feet about 4 feet apart.
– Turn your right foot forward and your left foot out at an angle.
– Reach your right arm forward and hinge at your right hip to lower your hand to your leg, a block, or the floor.
– Extend your left arm up toward the ceiling.
– Hold this pose for up to 1 minute, then repeat on the other side.

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Sphinx Pose

Sphinx Pose gently strengthens your spine and buttocks while stretching your chest, shoulders, and abdomen. It can also help in relieving stress.

Sphinx Pose : KreedOn
Source: MasterClass

How to do it:
– Position yourself on your belly, stretching out your legs behind you.
– Place your elbows under your shoulders and lift your upper torso and head.
– Gently engage your lower abdominals to support your back.
– Hold this pose for up to 5 minutes, maintaining relaxation and engagement.

Cobra Pose

The Cobra Pose is a mild arching posture that effectively elongates the muscles in your abdomen, chest, and shoulders. It strengthens your spine and may alleviate sciatica while promoting relaxation.

Cobra Pose | KreedOn
Source: HealthShots

How to do it:
– Position yourself on your abdomen, placing your hands beneath your shoulders with your fingers pointing towards the front.
– Press into your hands to lift your head, chest, and shoulders, keeping a slight bend in your elbows.
– Release back down on an exhale.
– Repeat this pose, and after the last repetition, move your hips from side to side.


Yoga offers a holistic approach to relieving back pain by combining physical postures, breath control, and mindfulness. Incorporating these top 10 yoga poses into your routine can help you strengthen your spine, improve flexibility, and promote relaxation. Remember that consistency is key when practicing yoga for back pain relief. Listen to your body, make adjustments as needed, and consult your doctor if you have any underlying health concerns. With dedication and patience, you can experience the benefits of a healthier, pain-free back through the practice of yoga.

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How can yoga help with backpain?

Yoga promotes flexibility, strength, and proper alignment, reducing backpain by targeting muscles, improving posture, and relieving tension.

Is yoga a long-term solution for backpain?

Regular yoga practice can offer long-term benefits. It strengthens muscles, improves spinal health, and enhances overall body awareness.

How soon can I expect relief from backpain with yoga?

Results vary, but consistent practice can lead to noticeable relief in a few weeks. Patience and regularity are key.

Are there specific breathing techniques for back pain during yoga?

Controlled breathing enhances relaxation and reduces muscle tension, amplifying the positive effects of yoga on back pain.

Can yoga poses replace medical treatment for severe backpain?

While yoga poses complements medical care, severe backpain requires professional evaluation. Consult a healthcare provider before making any changes.

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