Back pain affects millions of people — especially those who sit for long hours, have poor posture, or experience stress-related tension. The good news? Yoga offers gentle, effective ways to release stiffness, strengthen supporting muscles, and restore alignment.

Why Yoga Helps with Back Pain

Unlike quick fixes or painkillers, yoga addresses the root causes of back pain:

  • Weak or tight core and hip muscles

  • Limited spinal mobility

  • Poor posture and body awareness

  • Stress and tension held in the back

Through mindful movement, yoga improves flexibility, strengthens stabilizing muscles, and teaches better body mechanics — helping prevent pain from returning.

Safe Yoga Poses for Back Pain Relief

1. Cat–Cow Stretch (Marjaryasana–Bitilasana)
  • Benefits: Mobilizes the spine and relieves stiffness in the back and neck.
  • How to do it:

  1. Start on hands and knees, wrists under shoulders, knees under hips.

  2. Inhale, arch your back, lift your chest and tailbone (Cow).

  3. Exhale, round your spine, tuck your chin and tailbone (Cat).

  4. Repeat for 6–8 breaths.

2. Child’s Pose (Balasana)
  • Benefits: Gently stretches the lower back, hips, and shoulders.
  • How to do it:

  1. Kneel on the floor, big toes touching, knees apart.

  2. Sit back toward your heels and stretch your arms forward.

  3. Rest your forehead on the mat.

  4. Breathe deeply for 30–60 seconds.

3. Sphinx Pose (Salamba Bhujangasana)
  • Benefits: Strengthens the lower back while opening the chest.
  • How to do it:

  1. Lie on your stomach, forearms flat on the mat, elbows under shoulders.

  2. Press gently into your forearms, lifting your chest while keeping hips grounded.

  3. Hold for 5–10 breaths.

4. Supine Spinal Twist (Supta Matsyendrasana)
  • Benefits: Releases tension in the spine and stretches the outer hips.
  • How to do it:

  1. Lie on your back, knees bent.

  2. Drop both knees to one side while keeping shoulders grounded.

  3. Extend the opposite arm and gaze toward it.

  4. Hold for 5–8 breaths, then switch sides.

5. Bridge Pose (Setu Bandhasana)
  • Benefits: Strengthens glutes, hamstrings, and lower back while opening the front body.
  • How to do it:

  1. Lie on your back, knees bent, feet hip-width apart.

  2. Press feet into the mat and lift hips toward the ceiling.

  3. Interlace hands under your back or keep arms flat.

  4. Hold for 5–8 breaths.

6. Knees-to-Chest Pose (Apanasana)
  • Benefits: Gently stretches the lower back and soothes the spine.
  • How to do it:

  1. Lie on your back, hug knees into your chest.

  2. Rock side to side for a gentle massage of the lower back.

  3. Breathe deeply for 30 seconds.