Yoga for Back Pain: 5 Poses to Relieve Tension

As we age, certain parts of our body become more sensitive to stress and tension. For many people, that tension ends up being felt throughout the neck, shoulders, and most commonly, throughout the back. This accumulation of stress happens for a variety of reasons – poor posture, muscle strain, and sitting for long periods of time at a desk. No matter what the cause is though, back pain is tough to deal with. Thankfully, there are several ways to relieve tension and discomfort within your back. Today, we’ll be going over 5 yoga poses that can help you tackle muscle pain. In fact, many people practice yoga for back pain, and many find it to be an effective way to treat both pain and stress.

Why yoga for back pain works

Since yoga is a mind-body practice, it’s highly effective at targeting not only body aches and pains, but the accompanying stress that often underlines it. Even a short, 5-10 minute practice can work wonders. Additionally, practicing yoga creates a better sense of awareness around our bodies. When we’re more aware of where we’re holding tension, we’re better able to target and release it.

5 poses to try for back pain

Child’s pose

One of the most basic yoga poses is also one of the best for relieving back pain. To do child’s pose, kneel on your mat. Take a deep breath in, then exhale, gently laying your torso over your thighs. Rest your forehead on the ground with your arms extended out in front of you. Hold for a few minutes.

Cat-Cow pose

Cat-cow is also great for relieving tension, and even help you improve your posture! Here’s how to do it:

• Get on all fours, and align your shoulders with your wrists, and hips with your knees.
• Breath in slowly. As you begin to exhale, round your spine and drop your head toward the floor for the “Cat” pose.
• Next, take a breath in and lift your head, chest, and tailbone toward the ceiling while arching your back for the “cow” pose.

Do this one for 1-3 minutes daily.

Reclined supine twist

This one is great for beginner yogis in particular, and can help relieve tension if you’re feeling extra tight. For this pose, you’ll want to start on your back.

• Bring your knees into your chest, then, drop both knees over to one side while twisting your torso in the opposite direction.
• Keep both your knees and hips in line with each other, and try to keep your chest square to the ceiling.
• Keep this pose for a few minutes, then switch to the other side.

Extended triangle pose

The extended triangle pose is great for both back and neck pain (and let’s be honest – who doesn’t have both?). Here’s how to do this pose:

• Stand up straight, then walk your feet about 4 feet apart.
• Turn your right toes to face forward, then turn your left toes out at an angle. Lift your arms parallel to the floor with your palms facing down.
• Tilt forward. Try to hinge at your right hip to come forward with your arm and torso.
• Bring your right hand to your leg, and extend your left arm up.
• Look up, forward, or down, and hold for up to 1 minute.
• Repeat on your other side.

Sphinx pose

If you’re looking for a gentler yoga pose for back pain, try the Sphinx, which is great for stretching your shoulders, abdomen, and chest. Simply lie on your stomach, then lift your torso and head while engaging your lower back, butt, and thigh muscles. Relax into this pose and keep for 3-5 minutes.

We hope these yoga for back pain poses helped! If you find you’re dealing with pain that won’t go away, or have a history of back problems, it’s important to talk to your doctor first before starting any new exercise.

Learn more about the mind-body benefits of yoga here!