Best Yoga Poses for Back Pain Relief
If you’ve ever struggled with back pain, you’re not alone. Whether it’s from sitting at a desk all day, lifting heavy things (like toddlers!), or just general tension, back pain can be frustrating. The good news? Yoga is one of the best ways to gently relieve discomfort and build strength to prevent future pain.
Why Yoga Helps with Back Pain
Yoga works by stretching tight muscles, strengthening weak areas, and improving posture. It also helps reduce stress, which can make tension-related pain worse. Below are five simple yoga poses that can bring relief.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
A great way to warm up the spine and release stiffness. How to do it:
Start on all fours with your hands under shoulders and knees under hips.
Inhale, drop your belly, lift your chest, and look up (Cow Pose).
Exhale, round your spine, tuck your chin, and press into your hands (Cat Pose).
Repeat for 5-10 slow breaths.
2. Child’s Pose (Balasana)
A gentle stretch for the lower back and hips. How to do it:
Kneel on the mat, bring your big toes together, and sit back onto your heels.
Stretch your arms forward and rest your forehead on the mat.
Breathe deeply and relax for 30 seconds to 1 minute.
3. Downward Dog (Adho Mukha Svanasana)
This classic yoga pose helps lengthen the spine and stretch the hamstrings, which can ease back tension. How to do it:
Start in a tabletop position, then tuck your toes and lift your hips up and back.
Keep your knees slightly bent if needed and press through your palms.
Hold for 5 breaths, focusing on elongating the spine.
4. Supine Twist
A great way to release tension in the lower back. How to do it:
Lie on your back, hug your knees to your chest.
Drop both knees to one side, keeping your shoulders on the mat.
Stretch your arms out and gaze in the opposite direction.
Hold for 5-10 breaths, then switch sides.
5. Bridge Pose (Setu Bandhasana)
Strengthens the lower back and glutes to prevent future pain. How to do it:
Lie on your back, bend your knees, and place your feet hip-width apart.
Press into your feet and lift your hips toward the ceiling.
Hold for 5 breaths, then lower slowly.
Ready to Relieve Back Pain with Yoga?
Practicing these poses regularly can help ease discomfort and prevent future pain. Want more guidance? Join one of my Hatha Yoga classes at Swinstead Village Hall—designed to help release tension and build strength. Book your spot here!
