Best Yoga Poses For Back Pain

Back pain is an extremely common problem among adults, with an estimated 80 percent of adults in the United States experiencing it at some point in their lives. For those dealing with chronic back pain, yoga can be a helpful form of exercise to relieve pain and help manage the aches and pains of everyday life. Doing a few simple yoga poses for just 8 minutes a day can help to reduce back pain and restore flexibility.

Downward Dog

Yoga teacher demonstrating downward dog position with hands and feet on yoga mat

Most people are familiar with downward dog, an essential and often times favorite yoga pose. This pose offers many benefits to your entire body, not just your back. Downward dog stretches and strengthens the muscles along your spine, activates the glutes and strengthens the arms and shoulders. It also offers a gentle inversion to improve circulation, which is beneficial for your overall health.

Cat/Cow Pose

The cat/cow poses are simple movements that can be practiced together to form an excellent spine warm-up. This movement helps to warm up the muscles along your spine and extend the lower back to release unnecessary tension. Along with some deep breaths, the cat/cow poses can improve posture and increase flexibility of the spine.

Cobra Pose

Yoga teacher demonstrating cobra pose with hands and feet on yoga mat

The cobra pose is great for strengthening the lower back and improving spinal flexibility. This pose helps to relieve tension in the lower back, allowing for a more relaxed back with improved posture. To do this pose, lie face-down with your arms under your shoulders. Press your arms into the ground, engaging the back muscles, and arch your body off the ground until you feel a gentle stretch.

Child’s Pose

Yoga teacher demonstrating child's pose with hands and feet on yoga mat

Child’s pose is a valuable pose for those with chronic back pain. This pose helps to improve alignment of the spine and helps to reduce stress, which can cause additional back pain. It also helps to stretch the hips and thighs, which can also help to reduce back pain. To do this pose, start with your knees on the ground and your arms extended in front of you. As you descend your chest closer to the ground, use your arms to support your upper body weight.

Sphinx Pose

Yoga teacher in sphinx pose with elbows on yoga mat and arms straight in front of him

The sphinx pose helps to awaken and energize the body, and is especially beneficial for those who sit for long periods of time. It helps to stretch the back and shoulders and helps to increase general flexibility. This pose can also help to clear the lungs, which is important in reducing stress. To do this pose, lie down and press your elbows directly under your shoulders. Keeping your forearms perpendicular to the ground, keep your body in a straight line.

Bound Angle Pose

Yoga teacher demonstrating the bound angle pose with hands and feet folded together on yoga mat

This pose helps to relieve tension in the lower back and can help to reduce chronic back pain. It also helps to open up the chest, which in turn can help relieve stress and anxiety. To do this pose, sit straight
The Best Yoga Poses You Can Do in 8 Minutes To Relieve Back Pain — Info