Yoga for Back Pain – 3 Gentle Poses to Try

Can yoga help with your back pain?  According to a survey from the Consumer Reports National Research Center, yoga was helpful to almost 90% of the back-pain sufferers who tried it.  In comparison, 75% of people who saw a primary care doctor said the advice or treatment they received gave them relief.  I’d like to share with you 3 gentle yoga poses for back pain that you can try right now. 

This happens to me a lot. Sitting at a desk for hours on end and being troubled by low back pain. For others, it could be an existing back problem. No matter your problem, the fact is that prolonged periods of sitting can weaken the core, overstretch the low back ligaments and strain the discs and surrounding structures of your spine.  That’s why doing yoga is a great way to relieve tension, realign the spine, and strengthen your core. 

Consider setting aside 10 minutes to practice these three back-friendly asanas.  Not only will these simple yoga poses for back pain make you feel good, but they’ll also prepare you for a restful night’s sleep.

Pose #1 – Child’s Pose

Child’s pose is the perfect stretch for your back that also relieves tension in your spine, shoulders, and neck. Start on your hands and knees in a tabletop position. Separate your knees hip-width apart and exhale as you sit your glutes back toward your heels. Fold your torso over your thighs and reach your arms straight out in front of you or resting along the sides of your body. Allow your forehead to rest on the mat as you stay in this de-stressing pose for 10 breaths. 

Pose #2 – Child’s Pose

Cobra pose is helpful for lower back pain which originates in the spinal column. This can be from poor posture or ailments such as slipped disks and osteoporosis. This pose gently stretches and strengthens your spine, particularly in the pelvic area.

Lie on your stomach, hands on the floor with fingertips near your armpits. As you inhale to a count of five, slowly press your chest forward and up, extending your elbows only as far as you comfortably can (the straighter your arms, the more your back will arch). Hold for a moment, then lower down as you exhale to a count of five. Start with six to eight repetitions and work up to 12 to 15.  It’s such a great stretch on your back.   I think you’ll find this to soon be one of your favorite yoga poses. 

Pose #3 – Cat Stretch

Cat Stretch is a great way to improve flexibility in your spine and shoulders as well as strengthening your abdomen.  However, the best part is that it’s a great stretch for your upper back. 

To begin, you’ll have to get down on your hands and knees. While pushing your stomach downwards, curve your spine, and lookup.  Then arch your spine and look down.  Repeat about 12 times and do 3 sets. Breathe deep while doing this pose.

Watch it done correctly here:


Did these yoga poses for back pain help you?  I’d love to hear your thoughts at Also, be sure to subscribe to my newsletter to receive more great tips straight to your inbox each Friday.  Also, if you’d like to learn more about yoga, I encourage you to read 5 Yoga Poses for Stress Relief.  

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