Yoga For Back Pain

Back pain

is one of the most common disturbances around the world, but with the stretching and strengthening of yoga postures, we are able to relieve the soreness in our backs and return to our proper alignment.

Below are yoga poses and stretches to help get you started in gently relieving back pain, practice with great caution and listen to your body at all times. Use a block and strap to provide modifications in the poses (if you do not have a strap try using a dog leash). As always, consult with your doctor before starting a new fitness regimen, especially if you have severe pain.


Level: Beginner

Benefits: Relieves low back pain, stretches the spine, neck, and back.

How To Do: Cat/Cow is a flow between two poses. Exhale, look down and pull your pelvis towards your nose, engaging core. Inhale, release the core, arch your back and look up.

Childs Pose

Level: Beginner

Benefits: Relieves back and neck pain when the head/torso is supported. Stretches the hips, thights, and ankles. Calms the mind, relieves stress and fatigue.

Downward Facing Dog

Level: Beginner

Benefits: relieves back pain, headache, insomnia, symptoms of menopause, menstrual discomfort, and strengthens shoulders, hamstrings, calves, arches, hands. Therapeutic for high blood pressure, flat feet, sciatica, asthma and sinusitis.

Tip: If unable to leave feet flat on the floor, bend your knees and gradually straighten with time.


Level: Beginner

Benefits: Stretches the abdominals, relieves tension in low back.

Head To Knee

Level: Beginner

Benefits: Strengthens the back muscles, stretches the spine, shoulders, hamstrings and groins. Relieves symptoms of menopause, menstrual discomfort and anxiety.

Seated Twist

Level: Beginner

Benefits: Stretches the shoulders, hips, back and neck.

Seated Forward Bend

Level: Beginner

Benefits: Stretches the hamstrings, calves, hips, and entire back side of the body Reduces fatigue, anxiety, headache and is therapeutic for high blood pressure, asthma, sinusitis.

Tip: Use a strap if unable to touch your feet.


Level: Beginner/Intermediate

Benefits: Strengths the lower back, reduces backache, anxiety or headache. Therapeutic for asthma, high blood pressure, sinusitis, and osteoporosis. The chest, neck and spine are stretched as the lungs, thyroid and abdominal organs are stimulated.

Tip: Place a block underneath for support, as this relieves menstrual discomfort and symptoms of menopause.

Supine Twist

Level: Beginner

Benefits: Stretches the lower back and apine. Releases stress and stimulates the kidneys, intestines, abdominal organs and the bladder.

Reclining Knees To  Chest

Level: Beginner

Benefits: Soothes lower back pain and relieves digestive and menstrual problems. Relieves symptoms of IBS.

Categories: Meditation


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