Relieve Back Pain with These 18 Essential Yoga Poses and Stretches!

Yoga can be an effective way to deal with back pain, an issue that affects many people. This blog focuses on yoga poses for back pain relief I have personally chosen and utilized. In addition to improving flexibility, strength, and overall back health, these yoga stretches for back pain can be highly beneficial whether you are experiencing occasional discomfort or trying to prevent future issues.

What are the benefits of yoga for back pain?

Besides addressing physical pain, yoga addresses mental and emotional aspects as well. By incorporating yoga into your routine, you can achieve a more balanced and pain-free life by reducing stress, which is often a contributing factor to back pain. The gentle movements and mindful breathing techniques in yoga help in reducing stress, which is often a contributing factor to back pain.

A video demonstrating the effectiveness of yoga for back pain relief has been uploaded for the benefit of my patients and the general public. Using this video, you will learn how to prevent and alleviate common types of back pain through carefully selected yoga poses and yoga stretches.

Here are 18 yoga poses you should try:

The video features a series of yoga poses for back pain that target different areas of the back, including the lower back, upper back, and spine. In addition to stretching and strengthening the muscles, these poses improve posture, and increase flexibility.

  • Knee to Chest Stretch: This stretch helps to release tension in the lower back and improve flexibility in the hips.
Knee to Chest Stretch
  • Knee Hug: This movement enhances dynamic flexibility and mobility in your glutes, hamstrings, and hip flexors while also improving your balance.
Knee Hug
  • Bridge Pose: Strengthens the back, glutes, and legs while opening the chest and improving posture. It can alleviate back pain.
Bridge Pose
  • Lying Twist (Both Legs): Stretches the spine, hips, and shoulders, releasing tension and improving flexibility. It also aids digestion and relaxation.
Lying Twist
  • Lying Twist (Alternate Legs): Provides similar benefits as the both-legs twist, stretching the spine, hips, and shoulders, releasing tension, and improving flexibility. It also supports digestion and relaxation.
Lying Twist Alternate Legs
  • Reclining Pigeon Pose: Stretches the hips, glutes, and lower back, relieving tension and improving hip flexibility. It’s great for relaxation.
Reclining Pigeon Pose
  • Reverse Leg Raise: Targets the lower back, glutes, and hamstrings, strengthening these areas and improving posture while reducing lower back pain.
Reverse Leg Raise
  • Leg and Arm Raise: This exercise targets the core, back muscles, and glutes, helping to strengthen these areas, improve posture, and enhance overall stability.
Leg and Arm Raise
  • Cobra Pose: Strengthens the back muscles, opens the chest, stretches the shoulders, and improves posture while relieving stress and fatigue.
  • Bow Pose: Strengthens the back muscles, opens the chest and shoulders, stretches the entire front body, improves posture, and boosts energy levels.
  • Cat-Cow Pose: Stretches the spine, neck, and torso, improves spinal flexibility, massages the organs, and helps relieve stress and improve posture.
  • Child’s Pose: Gently stretches the hips, thighs, and ankles, relieves back and neck pain, calms the mind, and promotes relaxation and stress relief.
  • Camel Pose: Strengthens the back and shoulders, stretches the front body, improves posture, stimulates digestion, and boosts energy levels while opening the heart.
  • Leg Kick Back: This exercise helps strengthen and tone the glutes, improve hip stability, and enhance overall lower body strength and muscle definition.

Adjustments and precautions

While these yoga stretches for back pain are beneficial for most people, it is important to recognize that not everyone will be able to perform them exactly as shown, especially if you are new to yoga or have existing back pain. You need to listen to your body and adjust accordingly. Here are a few tips.

  • Slowly begin: Start with gentle movements if you’re new to yoga or haven’t been active for a while, and gradually increase the intensity over time.
  • Pose modifications: Make poses more accessible by modifying them with props such as blocks, straps, or cushions. For example, if you have trouble reaching the floor in a forward bend, use a block for support.
  • Know your limits: Don’t push yourself too hard. If you feel any sharp or severe pain, stop immediately and consult your physician.

A consultation with a healthcare provider

Consult your healthcare provider before attempting any new exercise routine, especially if you are currently suffering from back pain. They can provide personalized advice and ensure that these yoga exercises for back pain are appropriate for your specific condition.


You can significantly improve your back health and overall well-being by incorporating yoga into your daily routine. Hopefully this video will help alleviate your back pain. Let’s work together to make your back pain-free and healthier!