Yoga Poses to Help Relieve Your Back Pain

Women doing yoga poses

If you want a pain relief method that can benefit your entire body, look to yoga for back pain. Yoga is great for your entire body, but included in this article are three poses geared specifically towards the back. These back poses can relieve many types of back pain, but it’s important to remember to check with your doctor before going all out. 

Three Great Yoga Poses for Back Pain

If you’re having constant back pain, yoga stretches for the spine will benefit you in both the short term and the long term. 

Man is doing yoga poses for back pain relief

Take a look at these three great back poses: 

1. Cobra Pose

The cobra pose is a great type of yoga for back pain because it stretches out the chest, shoulders, abs, and neck.

How it’s done:

  • Lie on the floor facedown with your legs out behind you. Place your hands flat underneath your shoulders, spread your fingertips, and press the tops of your feet into the mat. 
  • Keep your elbows tucked in and lift your chest by pressing your palms against the floor mats. Lift up until you’re fully extended (or as far as you’re comfortable). 
Cobra yoga pose for back pain relief

2. Child’s Pose

Child’s pose is great for relaxation, as it releases tension in all of your muscles.

How it’s done: 

  • With your knees wide, sit on your knees and make sure your big toes touch each other. 
  • Lower down so your belly is between your thighs and rest your forehead on the mat. 
  • Extend your arms with your palms touching the floor, then extend through your fingertips and your tailbone. 
Child yoga pose for back pain relief

3. Seated Side Stretch

This yoga pose stretches the side body, the hips, the hamstrings, and releases tension that builds up in the spine. 

How it’s done:

  • Sit on the floor with your legs extended and your feet hip-width apart. 
  • Open your left leg out as far as what’s comfortable and keep your foot flexed. Bend your right knee and place the sole of your right foot on the inside of your left thigh. 
  • Extend your arms over your head and lean your torso towards the left foot. Keep your spine long and your gaze forward, and rest your hand on your left foot, shin, or thigh while your right arm continues reaching over your right ear. 
Seated Side Stretch yoga pose

Yoga Pose for Back Pain Relief

When it comes to home remedies for back pain, there’s almost nothing more useful than yoga you can Use spine supporters during yoga. The next time you’re feeling tight or achy, try out one (or all) of these poses for some much-needed relief. 

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