5 Effective Yoga Poses for Back Pain Alone



If you’re experiencing debilitating back pain, you’re not alone. Studies show that about 80% of the population will have to deal with it at some point in their lives.

How can you feel better without making a trip to the chiropractor? You’ve likely seen people doing yoga poses all over your social media feed — especially on the accounts of health and wellness influencers.

This can help with your back pain (in addition to gaining you more followers should you upload pictures of your own poses.)

Try these 5 yoga poses for back pain to help!

1. Child’s Pose

This is an easy one, and great for both your upper and lower back. Start in a kneeling position, and then sit back onto your knees so your bottom touches your heels.

Then, keeping yourself bent in this position, reach your arms straight out in front of you as far as you feel comfortable. Breathe in and out, holding the position.

2. Downward Dog

Think of putting your body in a position to it looks like an upside-down “V.” Straighten your arms and legs — if you’re a beginner, take a slightly wider stance.

Then, let go of the tension in your neck and focus on putting your heels down into the ground. Don’t forget to breathe!

3. The Locust Pose

In addition to getting a lower back stretch, you’ll also build up your back and thigh strength if you do this pose every day.

Begin by lying on your stomach. Keep your arms straight and down at your side. Take a breath and center yourself.

Then, when you feel ready, very slowly lift your head, arms, and legs off of the ground. Your head should be looking directly in front of you. Your arms will be clasped behind your back.

Your legs will simply lift off the ground, once again as far as feels comfortable. Hold it for as long as you can, remembering to breathe. Make your goal to be able to hold this pose for one minute!

4. Seated Forward Bend

Sitting on the ground with your legs straight out in front of you, simply bend the upper half of your body over your legs. Try to reach and hold your feet, which should be flexed.

For maximum impact, focus on trying to keep your back straight, not bent or arched. Only bend forward as far as feels comfortable — you’ll get more flexible over time!

5. The Cow/Cat

This is one of the top yoga poses for back pain — and even if you’re a beginner, it’s super easy to do!

Put your arms and legs in a tabletop frame — knees bent underneath you, arms straight out and directly underneath your shoulders. Without moving your arms or legs, slowly arch your back, bringing your head downwards so you’re looking at your belly button.

Inhale as you “crunch in.”

Then, as you exhale, push your back in a reverse arch — so your head is looking directly forward. Again, focus on not moving your hands as you do so.

Repeat as many times as you like!

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