Yoga Poses to Relieve Back Pain

Back pain is one of the most common complaints as we gain more life experience 😉, and it’s no surprise—the modern lifestyle often keeps us sitting for long hours, hunched over screens, or moving in ways that create tension and imbalance. The good news? Yoga is a fantastic way to release tight muscles, strengthen your core, and improve spinal mobility.

If you’re struggling with back discomfort, try adding these seven yoga poses to your routine. They’ll help stretch and strengthen the muscles that support your spine, giving you the relief you’re craving!

1. Bridge Pose

A great way to activate your glutes and support your lower back.

• Lie on your back, bend your knees, and place your feet hip-width apart.

• Press through your heels and lift your hips, squeezing your glutes.

• Hold for 5 breaths, then slowly lower.

2. Cat-Cow Stretch

This gentle, flowing movement improves spinal flexibility and warms up your back.

• Start on all fours with wrists under shoulders and knees under hips.

• Inhale, drop your belly, lift your tailbone, and look up (Cow).

• Exhale, round your spine, tuck your chin, and press through your hands (Cat).

• Repeat for 5–10 breaths.

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3. Downward-Facing Dog

This classic yoga pose stretches the entire back body, from your calves to your shoulders.

• Start in a tabletop position, then lift your hips toward the ceiling.

• Press your heels toward the floor and push through your palms.

• Keep your spine long and hold for 5 breaths.

4. Cobra Pose

A gentle backbend that strengthens your spine while opening your chest.

• Lie on your stomach with palms under your shoulders.

• Press through your hands, lifting your chest while keeping elbows slightly bent.

• Hold for a few breaths, then lower slowly.

5. Locust Pose

This pose strengthens the lower back, reducing pain and improving posture.

• Lie on your stomach with arms by your sides, palms facing down.

• Inhale, lift your chest, arms, and legs off the ground.

• Engage your core and hold for 3–5 breaths before lowering.

6. Bow Pose

A deeper backbend that stretches the entire spine.

• Lie on your stomach and reach back to grab your ankles.

• Inhale and lift your chest and legs, creating a "bow" shape.

• Hold for 5 breaths, then release.

7. Wheel Pose (Advanced)

For those ready for a challenge, this deep backbend builds strength and flexibility.

• Lie on your back, bend your knees, and place hands by your ears.

• Press through your hands and feet to lift into a full arch.

• Hold for a few breaths, then lower carefully.

Incorporating these yoga poses into your daily routine can help relieve back pain, increase mobility, and strengthen the muscles that support your spine. As always, listen to your body—move gently, breathe deeply, and modify poses as needed.

Stay strong and flexible,Amber Dabney SmithYour Hope Dealer