10 Yoga Postures For Back Pain

Start the free 30 Day Yoga Challenge to get into a good routine and loosen up your back. Here are some yoga postures for back pain.

HOME YOGA POSES

1. Cat/Cow

Starting in tabletop position on your hands and knees, alternate between arching your back and rounding it as you push down on the floor with your hands and tops of your feet.

FOR MORE

2. Spinal Twist

You have many options when it comes to twisting postures. One of the basic and effective ones is Marichyasana C. Keep your left leg straight and bend your right leg so your foot is flat.

FOR MORE

3. Downward Dog

There’s a reason Down Dog is one of the most iconic postures in yoga. It can rejuvenate your entire body. Start in tabletop and raise your hips so your body is in an upside down V position.

FOR MORE

4. Plow Pose

From Shoulder Stand, bend at your hips to bring your toes or top of your feet to the floor. Your hands can remain against your back for support, or you can clasp them together, keeping your forearms on the floor.

FOR MORE

5. Seated Forward Fold

It’s easy to do a Seated Forward Fold in a way that won’t benefit you, but doing it right can open the lower back and offer relief from stiffness and pain.

FOR MORE

6. Child’s Pose

Not only is Child’s Pose an amazing way to relax, it can also stretch your entire back and your hips. Start on all fours, keep your arms forward and sit back so your butt is resting just above your heels.

FOR MORE

7. Eagle Pose

This more advanced posture requires balance and strength, but it can help to stretch and open your entire back. From Mountain Pose, with your knees slightly bent, lift your right leg and reach your right thigh over your left.

FOR MORE