4 Yoga Poses for Back Pain

This blog contains the list of yoga poses through which you can cure backpain.

Yogacharya Ajit

3/5/20251 min read

If you're dealing with back pain, yoga can be a great way to relieve tension and strengthen the muscles that support your spine. Here are four effective yoga asanas to help alleviate back pain:

1. Cat-Cow Pose (Marjaryasana-Bitilasana)
  • Helps improve flexibility and mobility in the spine.

  • Relieves tension in the lower back and neck.

How to do it:
  • Start on your hands and knees in a tabletop position.

  • Inhale, arch your back, lift your head and tailbone (Cow Pose).

  • Exhale, round your back, tuck your chin to your chest (Cat Pose).

  • Repeat 5-10 times with slow, controlled movements.

2. Child’s Pose (Balasana)
  • Stretches the lower back, hips, and spine.

  • Provides gentle relief for back pain and stress.

How to do it:
  • Sit on your heels and extend your arms forward while lowering your torso.

  • Rest your forehead on the mat and relax your entire body.

  • Hold for 30 seconds to 1 minute, breathing deeply.

3. Downward-Facing Dog (Adho Mukha Svanasana)
  • Strengthens and stretches the back, hamstrings, and shoulders.

  • Helps reduce stiffness and improve posture.

How to do it:
  • Start in a tabletop position, tuck your toes under, and lift your hips up.

  • Straighten your legs as much as possible while keeping your heels towards the floor.

  • Keep your hands shoulder-width apart and head relaxed.

  • Hold for 30 seconds to 1 minute.

4. Sphinx Pose(Salamba Bhujangasana)
  • Gently stretches the lower back and strengthens the spine.

  • Improves posture and relieves tension.

How to do it:
  • Lie on your stomach with your elbows under your shoulders.

  • Press your forearms into the mat and lift your chest, keeping your lower back relaxed.

  • Hold for 30 seconds to 1 minute.