Yoga Poses For Middle Back Pain

Back pain is something that many people experience, whether due to old age or improper posture, it’s something you should not be affecting your everyday life. Fortunately, there are some great yoga poses that can help you relieve your aches and pains. In this post, we’ll cover six of the best yoga poses to relieve back pain.


The Cat-Cow pose is a great pose to start with, as it helps to gently warm up and stretch your lower back muscles. To do the pose, start by getting on all fours first, with your wrists inline with your shoulders and your knees under your hips. Then, as you inhale, drop your belly towards the floor and lift your head and chest. As you exhale, round your spine, bringing your tailbone and chin to your chest, and arch your back.

person in cat-cow pose

Downward Dog

The Downward Dog pose is probably the most well-known yoga pose for back pain relief. Begin by starting in tabletop pose, on your hands and knees. Then, curl your toes under, lift your hips up, and press the ground away. Press the heels to the floor, and stay in this pose for at least one minute. This helps stretch and strengthen the entire back body, especially the lower back.

Low Lunge Pose

The Low Lunge Pose is great for stretching and lengthening the hip flexors, which often become tight from all the sitting we do. From downward dog, step one foot forward, then bend that knee until your thigh is parallel to the floor. Lengthen the spine and open up your chest and shoulders as you press your fingertips into the floor. Stay in this pose for at least one minute as you continue to breathe.

Child’s Pose

Child’s pose is a very gentle pose that helps to relax the back, stretch the hips, and relieve any tension in the spine. To do the pose, come onto all fours, then sit back and bring your torso between the thighs. Rest your forehead on the floor or on a block or cushion. Keep your arms extended, or bring them next to the body and rest your palms on the ground.

Extended Triangle

The Extended Triangle pose helps to open up the side body, encourage good posture, and create more mobility in the spine. Begin by standing and stepping the feet wide apart. Extend your arms straight out from your shoulders, then reach the right arm to the right side, while keeping the left arm straight. Stretch and reach your right hand to the ground, while looking up to the left. You can also rest your right hand on a yoga block or cushion.

Bridge Pose

The Bridge Pose helps to stretch the chest, back, and legs, while strengthening the core. To do the pose, begin by lying on your back with your arms at your side. Lift the hips up and bring your thighs parallel with the floor, while pressing the feet into the ground. Bring the hands under your body and clasp them together, making sure your shoulders are away from the ears. Stay in this pose for at least 30 seconds, and make sure to keep the thighs and feet parallel.

Back pain makes everyday activities a lot more difficult. Thankfully, yoga can help relieve the aches and pains. These six yoga poses can help stretch and strengthen the back muscles, allowing you to feel relief from your pain and discomfort.

How to relieve back pain: 6 best yoga poses - Eco Health Lab