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Yoga for Back Pain: What Poses to Try?

Yoga has many health benefits, it is known to de-stress, stretch your body and calm you. After practising yoga (ref: for a few minutes each day you will definitely learn a lot more about your body. It can also help reduce any back pain issues you have too.

Whilst practising yoga and after a session, you are able to indicate exactly where you have some back issues. Then you would be able to pinpoint where your back issues lie and find a pose to help you ease the pain.


The cat-cow pose is usually a warm-up pose for many yoga flows. It helps you warm up and stretch your body before going into a yoga class or flow. The cat-cow pose can stretch out the erector spinae, rectus abdominis, triceps, serratus anterior and the gluteus maximus muscles.

The pose is carried out on all fours, you should balance your weight on all four points equally. Then as you inhale you should look up and drop your stomach towards your yoga map. When you exhale tuck your chin into your chest, then you should draw your navel towards your spine. Then you arch your spine up towards the ceiling. This move should be carried out fluidly for at least one minute.

Downward-Facing Dog

The downward-facing dog has been recognised to help relieve back pain and sciatica pain. It is a well-known and used yoga pose in most flows. The muscles that are worked in this pose are the hamstrings, deltoids, gluteus maximus, triceps and quadriceps.

Like the cat-cow pose, to carry out this pose you should get on all fours to start. Then you should ensure that place your hands under your wrists and your knees under your hips. Next, you should press your body weight into your hands and tuck your toes underneath whilst lifting up your knees. Then raise your lower body and base up to the ceiling ensuring that a slight bend is kept in your knees, but your spine is lengthened. Hold this for a few seconds whilst your weight is evenly distributed between your body.

Sphinx Pose

This pose includes a gentle backbend that can strengthen your spine and buttocks over time. It helps to stretch out your chest, shoulders and abdomen and has been proven to relieve stress. The muscles that are worked whilst doing this pose include the erector spinae, gluteal muscles, pectoralis major, trapezius and the latissimus dorsi.

The sphinx pose can be practised through the following steps; first of all, you lie on your stomach with your legs extended behind you. Then you should engage the muscles of your lower back, buttocks and then your thighs. Next, you should bring your elbows under your shoulders then slowly raise your upper torso and head. You should then lift your upper torso and head, gently lifting and engaging your lower abs and supporting your back. Ensure to keep your gaze straight ahead as you relax into the pose, you should stat in this pose for up to five minutes.

Bridge Pose

The bridge pose allows for your spine to stretch and can relive backaches and sometimes headaches. The pose is a type of backbend and an inversion pose; this means it can be stimulating and very restorative. The muscles that are worked in this pose are the rectus and transverse abdominis, gluteus muscles, erector spinae and the hamstrings.

To perfect this pose you should start by lying flat on your back with your knees bent and your feet drawn back under your bottom. Then you should rest your arms next to your body and press your feet and arms into the floor as your lift up your tailbone. Next, you should leave your arms where they are but bring your palms together with interlaced fingers. These should go under your hips for support. Hold the pose for one minute and then slowly release the pose to the floor.

Child Pose

The child pose is a gentle forward fold that can fully relax you and release all the tension, and in turn pain, in both your neck and back. The pose allows you to stretch out your hips, thighs and ankles and lengthens out your back. This pose can help to relieve stress and fatigue too.

This pose can be exercised by first sitting back on your heels with your knees together. You can use a blanket or a bolster under your thighs or torso for added support. Then you should bend forward and walk your hands out in front of you. Then rest your forehead on the floor, keeping your arms extended out either beside or above you. You can remain your pose for up to 5 minutes.


There are many poses that can help you release back pain, they all aim to help you reduce your stress levels too. These poses are very easy to master and practise. They have been proven to work and relieve back pains well.