10 Best Yoga Poses For Recover From Back Pain

We often take our back for granted while the desk-bound jobs, a lack of physical exercise, several injuries, genetics, etc., exacerbate the case. But there comes a point in everyone’s life where our back rebels and reminds us that it needs love and care too! Luckily, for most of us, the pain may be less but for certain, it can be severe and much more debilitating.


Reasons For Back Pain:

  • In most cases, the upper back pain occurs due to overused muscles that support the spine of the upper column, poor posture because of constant sitting, injury to muscles, discs, ligaments that holds upper back. Additionally, lifting heavy objects can cause muscle sprain and medical conditions like osteoporosis, scoliosis, osteoarthritis, and much more can play a crucial role in upper back pain.
  • The discomfort experienced in the middle back area including the region where the rib cage connects with the thoracic spine signifies pain in the middle back. Irritated muscles due to vigorous activities, repeating the same motion over and over again, fractured vertebrae, injured disc, aging, health issues like spondylitis give rise to middle back pain.
  • It holds most of the upper body weight, provides structural support, and protects certain body tissues. Medical conditions like pelvic inflammatory diseases slipped disc, constant crouching on the desk, overworked body, etc., are some of the leading causes of lower back pain.
  • Studies show that limited physical activity causes psychological stress and increased stress aggravates the pain.


  • If you are experiencing a dull ache, shooting sensations, numbness in the groin region, leg weakness, etc., then no wonder you might be suffering from lower back pain. Severe low back pain makes it hard to stand up straight or to walk for people.
  • Upper back pain symptoms vary from person to person. For some, the pain may be mild and can be treated with medications, but for others, it may get acute and hampers their daily life. Stiffness, persistent pain in one spot of the back, tingling sensations are some of the common symptoms.
  • Middle Back Pain: Although middle back pain is considered synonymous with upper back pain, the symptoms range from unusual dizziness, chills, and pain in the back.

Do you suffer from back pain?

Well, you are not alone. Researchers unveil that 8 out of 10 people suffer from an aching back. Some experience chronic pain while others feel mild to severe pain throughout their lives. Blame it on the heavy bag you carry, the negligence, sedentary life, injuries, or poor nutrition — the bottom line is that, regardless of the underlying condition, the back hurts. And when the pain becomes unbearable, we need a powerful solution to treat it. With a wide variety of medical treatments, non-surgical techniques available, it is imperative to understand that what works for one person could be ineffective for the other. But, the age-old philosophy of yoga is the natural healing remedy that provides more than temporary relief from backache to its practitioners.

Yoga practices emphasize on stretching, strengthening, and increasing flexibility that effectively reduces back soreness and a backache. By lifting one’s own body weight during the performance of yoga postures helps a practitioner develop greater balance and steadiness and effectively fights a backache.  The correct alignment of the postures lengthens the spine, stretches the muscles, and results in a correct posture which in turn provides relief from chronic back pain.

Yoga Poses for Back Pain:

Practice these 10 key yoga postures to soothe the aching back and to reap their multiple health perks. Take a glance at the list:

#1 Half Lord of the fish pose (Ardha Matsyendrasana):

Half Lord of the fish pose

How to do?

Lie on your back on a yoga mat with arms by the side of your body and bent legs. Upon exhalation, stretch your left leg along the floor and draw your right knee to the chest. Extend your right arm out to the side at shoulder-height. Bring your right knee to the left side of your body and place your left hand on the outside of your right knee. Turn your head to your right and softly gaze over your fingertips. Hold this pose for 30-60 seconds.

#2 Cat-Cow Pose (Marjaryasana- Bitilasana):

Cat-Cow Pose

How to do?

Kneel down on the floor with knees under your hips and wrists under your shoulders. Keep your shins and knees hip-distance apart As you inhale; draw your belly in and lift your chin and chest towards the ceiling. (This is cow pose). Upon exhalation; lift your back towards the ceiling and drop your head downwards. (This is cat pose). Repeat the cat-cow stretch 10-20 times and release by sitting back on your heels.

#3 Downward Facing Dog Pose (Adho Mukha Svanasana)

Downward Facing Dog Pose

How to do?

Come on your fours on the ground. Evenly distribute your weight between your hands. Exhale; tuck your toes inward and lift your knees off the mat. Gently extend your legs backward and raise your hips towards the sky. Bring your body into the shape of the letter “A.” Relax your head between your arms and gaze softly at the navel. Hold the pose for 60 seconds.

#4 Seated Forward Bend (Paschimottanasana)

Seated Forward Bend

How to do?

Sit upright on a yoga mat with your legs outstretched in front of you and palms on the floor. Inhale; raise your arms up towards the ceiling and lengthen your spine. Exhale; bend forward at the hips, bring your hands down and catch hold of the shins, ankles, or feet–wherever your flexibility permits. Rest your chest, head, and nose over your thighs. Remain in this pose for 60 seconds.

#5 Standing Forward Bend (Uttanasana)

Standing Forward Bend

How to do?

Begin in a mountain pose and place your hands on your hips. Upon exhalation; bow forward at the posterior and bring your hands on the floor. Make sure your knees are straight. Try to grab the ankles with your hands and bring your nose and forehead in close contact with the thighs. Take several relaxed breaths and hold this pose for 15-30 seconds.

#6 Locust Pose (Salabhasana)

Locust Pose yoga

How to do?

Lie in a prone position with head on the floor and arms by your side. Extend your legs behind, hip-width apart. Inhale; lift your head and chest off the floor. Extend your arms behind towards your feet. Slowly raise your legs as high as possible. Hold this pose for 60 seconds.

#7 Bow Pose (Dhanurasana):

Bow Pose

How to do?

Lie on your stomach on the ground. Bend your knees and bring your heels close to your hips. Hold your feet with your hands. As you breathe in, raise your heels up and lift your thighs, chest, and upper torso off the mat. Gaze in a forward direction and hold this pose for 30 seconds.

#8 Triangle Pose (Trikonasana):

Triangle Pose Yoga

How to do?

Begin in Tadasana. Spread your feet 4-5 inches apart and align your heels with each other. Turn your right foot to a 90-degree angle and twist your left foot inward to a 45-degree angle. Raise your left arm up overhead and rest your right hand beside your feet. Set your gaze on your left hand. Hold this pose for 30 seconds.

#9 Wide-legged Forward Bend (Prasarita Padottanasana):

Wide legged Forward Bend yoga

How to do?

Stand on a yoga mat with arms on either side of your body. Widen your feet 4-5 inches apart and rest your hands on your hips. Exhale; lean forward and bring your arms to the ground. Keep your arms and legs parallel to the floor. Align your head with your arms and retain this pose for 30 seconds.

#10 Bridge Pose (Setu Bandhasana):

Bridge Pose

How to do?

Lie in a supine position with palms on the floor and bent knees. Press your hands firmly into the ground and lift your hips off the floor. Draw your shoulder blades back and interlock your fingers underneath your lower back. Hold this pose for 15-30 seconds.

Heal your achy back with the practice of these amazing yoga postures and reward yourself with a healthy spine along with maintaining overall body health.

Author Bio: Manmohan Singh is a passionate Yogi, Yoga Teacher, and a Traveller in India. He provides yoga teacher training in Rishikesh, India. He loves writing and reading books related to yoga, health, nature, and the Himalayas. For more information about him visit his website.

One thought on “10 Best Yoga Poses For Recover From Back Pain

  1. Wow! thank you for this 10 key Yoga postures. it is a great help article especially for those people including me who are suffering from back pain. I will apply this posture in my yoga practice.

Add Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.