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Top 8 Yoga Asanas: Find Back Pain Relief Now

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Intrigued by the Top Yoga Asanas that could potentially ease back pain? Look no further!

A few years back, I (a certified doctor) was plagued by intense back issues and used every resource to help me find an answer – and I got it!...

Today, I’ll share my favorite tried and tested poses to help you use these (what I call “superpower poses”) for the best health ever!

Stay with me as I dive deep into the bounds of Vedic wisdom for better health!

Key Takeaways

  • Yoga asanas are advantageous for your holistic well-being, and they can bolster mental health, diminish stress, and foster body consciousness.
  • Mild backbends can effectively reinforce both your lower and upper spine.
  • Do not hesitate to seek medical intervention if your back pain escalates or doesn’t show signs of improvement after a fortnight.

Top 8 Yoga Asanas for Back Pain Relief

Yoga, with its holistic approach, can effectively alleviate back pain. The top 8 yoga asanas for this purpose include the Cat-Cow Pose, Child’s Pose, Seated Spinal Twist, Sphinx Pose, Downward-Facing Dog, Extended Triangle Pose, Bridge Pose, and Pigeon Pose.

Let’s dive into the 8 all-time favorite yoga poses!

Pose 1: Cat-Cow Pose

First up is the Cat-Cow pose. 

Quite the name, the Cat-Cow posture is a popular choice for extending the spine, neck, and shoulder blades, enhancing your flexibility, and working your abdominal muscles.

Without further ado, let’s get into it:

  1. Get your hands and knees on your mat, with hands shoulder-width apart and knees under your hips.
  2. Breathe deeply and lower your back, lifting your head and tailbone.
  3. On the exhale, round your back towards the ceiling, bringing your chin towards your chest.
  4. Stay mindful of your body’s movements, repeating this flow for a minute or two.

Watch this tutorial for guidance:

Feel like a child with a child’s pose (and drink from the fountain of youth)…

Pose 2: Child’s Pose

The Child’s Pose is excellent for alleviating pelvic tension, stretching the hips, or soothing the back. It also aids the digestive system:

  1. Sit on your heels on the mat, arms resting at your sides. Lean forward, allowing your stomach to touch your thighs and reach your arms forward.
  2. Let your forehead rest on the ground, remembering to breathe deeply.
  3. Hold this calming pose for up to five minutes, then return to the initial seated position.

Check out this tutorial for guidance:

Discover the benefits of flexibility with my detailed guide on ‘Yoga Stretching Exercises for Seniors‘ tailored for age-friendly wellness!

Get ready for those spinal twists (up next!)…

Pose 3: Seated Spinal Twist

This beginner-friendly yoga pose engages the core, corrects posture, and can help alleviate upper body discomfort:

  1. Sit on the floor with your legs stretched out. Place your hands behind your back, fingers pointing away from your body. Bend your left knee.
  2. Place your left foot outside your right knee. Inhale, and raise your right arm. Exhale and lower your right arm, with your elbow outside your left knee.
  3. Turn your head and torso to the left. Hold this posture for one minute. Return to neutral, then repeat on the other side.

Here’s a simple and quick demonstration:

Now for the sphinx pose…

Pose 4: Sphinx Pose

The Sphinx pose is a gentle bend that strengthens the back, stretches hip muscles, and opens up the lower back:

  1. Lie on your belly on the mat, aligning your elbows below your shoulders. Press your feet into the mat, engaging your quads and kneecaps.
  2. Try lifting your upper body by pressing into your hands and forearms, legs straight behind you. Look straight ahead, feeling your back bend.
  3. Breathe deeply and hold the pose for about a minute.

Check out this tutorial for guidance:

Scroll for the downward-facing dog, a classic yoga “favorite”!

Pose 5: Downward-Facing Dog

This classic yoga pose builds strength while stretching your shoulders, spine, and hamstrings:

  1. Position yourself on all fours on your mat. Place your hands ahead of your shoulders and your knees under your hips.
  2. Push into your hands, lift your knees off the floor, and aim your tailbone towards the ceiling, heels slightly raised.
  3. Ensure your weight is evenly distributed, and your head is aligned with your upper arms (hold the pose for a minute).

Before heading to the extended triangle pose, check out this tutorial first:

Pose 6: Extended Triangle Pose

This pose stretches the spine, opens the chest, and strengthens the legs and core:

  1. Stand straight. Spread your feet about 3 feet apart. Turn your right foot out 90 degrees and your left foot in 45 degrees.
  2. Extend your arms to the sides. Reach your right hand down to your ankle, shin, or the floor, while extending the left arm upward.
  3. Hold the pose for up to a minute, then repeat on the other side.

See this video for a superb demonstration:

Now, get ready to dive into the bridge pose…

Pose 7: Bridge Pose

This pose stretches the chest, neck, and spine while calming the brain and alleviating stress:

  1. Lie flat on your back. Bend your knees and set your feet on the floor, hip-width apart.
  2. Press your feet and arms into the floor and lift your hips towards the ceiling. Interlace your fingers beneath your body.
  3. Hold the pose for up to a minute, then release.

Watch Yogi Adrian as she performs the bridge pose:

Next: Dive like a pigeon and scroll to the next pose…

Pose 8: Pigeon Pose

This pose stretches the hip rotators and flexors while promoting inner calm:

  1. From a hands-and-knee position, bring your right knee forward and out to the right side. (Slide your left leg back.)
  2. Adjust your right foot as needed to find a stretch but avoid discomfort in your knee.
  3. Hold the pose for up to a minute, then switch sides.

Check out this video for a clever tutorial:

Next, I’ll discuss the effectiveness of yoga, and why these asanas work like a charm!

The Effectiveness of Yoga Asanas for Back Pain

Scientific research proves that yoga can help manage and alleviate chronic back pain.

A study in the journal “Int J Yoga” highlighted the systematic integration of yoga into regular healthcare practices. Researchers Bhargav et al. (2022) explain that yoga asanas could drastically improve a patient’s health [1].

Looking at the benefits of yoga on mental health, the study emphasized yoga’s role in integrative healthcare and the outcome of combining it with chronic pain therapies.

By combining poses or asanas, breathing exercises, and meditation, yoga has been shown to reduce muscle tension, improve flexibility, and enhance balance and core strengthβ€” all vital components in maintaining a healthy back.

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While more research is needed to fully understand the underlying mechanisms, yoga, particularly its asanas, clearly plays a significant role in managing back pain.

Thinking about doing yoga every day? Here’s why I say YES!

Incorporating Yoga Asanas into Daily Routine

While yoga asanas are effective, their benefits are greatly enhanced when incorporated into a regular routine. However, it’s crucial to remember that everyone’s body and pain levels are different.

So, a yoga routine for back pain should be adapted to the individual’s needs.

To get started, you could practice yoga for a few minutes each day, gradually increasing the time as your strength and flexibility improve.

Over time, you’ll be able to incorporate more complex asanas into your routine. However, it might be beneficial to work with a certified yoga instructor initially, especially if you’re new to yoga or have severe back pain.

They can guide you in performing the asanas correctly and safely.

Also, as Sujit Chandratreya pointed out in his article “Yoga: An evidence-based Therapy,” published in “J Midlife Health,” it is essential to not only study but also practice yoga to grasp its benefits fully [2].

Practicing yoga asanas regularly is one of the most effective ways to alleviate back pain and enhance overall well-being.

Now, while yoga can be extremely beneficial, it’s not a substitute for medical treatment. If your back pain persists or worsens, it’s essential to consult with a healthcare provider.

Yoga asanas should complement, not replace, conventional treatment plans. As some “exercise quotes for seniors” suggest, it’s about finding the right balance between traditional care and holistic approaches.

Frequently Asked Questions

1. How does yoga provide relief from back pain?

Yoga promotes flexibility and strength, which can alleviate back pain by aligning the spine and reducing muscle tension.

2. Can yoga be a primary treatment for chronic back pain?

While yoga can help alleviate back pain, it should be part of a comprehensive treatment plan guided by a healthcare professional.

3. Is it safe to practice yoga without professional guidance for back pain?

It’s safer to start yoga under professional guidance to ensure correct posture and prevent potential injury.

4. Can yoga exercises worsen existing back pain?

Improper or intense yoga poses can worsen back pain. Always listen to your body and modify poses as needed.


Exploring The Yoga Asanas for back pain is no mean feat – and here’s the brief version…

A consistent exercise regimen keeps your muscles and joints active, diminishing the risk of future injury or damage. Yoga is an excellent activity for extending and relaxing your body.

However, while everyone can try these five yoga asanas to mitigate back pain at home, I encourage you to consult a yoga instructor.

Also, seek medical advice if you experience any pain or discomfort! Don’t overstrain yourself as it can be counterproductive.


1. Bhargav H, Holla B, Ramakrishna KK, Shivakumar V, Gokulakrishnan K, Varambally S, et al. Yoga and Integrative Healthcare: Lessons from the National Institute of Mental Health and Neurosciences (NIMHANS) in India. International Journal of Yoga [Internet]. 2022 [cited 2023 Jun 28];15:150–7. Available from:

2. Chandratreya S. Yoga: An evidence-based therapy. Journal of Mid-life Health. 2011;2:3.

About Author

Lamia A Kader, MD
Lamia A Kader is a Medical Doctor and a Medical Research Professional with a Ph.D. in Clinical Research. ISMMS, USA. She had enhanced her medical knowledge of medical devices and equipment development and innovation by attending clinical meetings, local national courses, journal clubs, and conferences, in addition to e-learning, subscribing to major medical journals and keeping an eye on latest trends in medicine and keeping an eye on clinical trials industry and healthcare marketing current trends. She had participated in several medical device innovation projects by conducting clinical research studies, developing clinical trial protocols, writing patient safety narratives and β€œMedical Device Risk Assessment Reports” to transform new medical technologies into real products that save and improve lives. Follow her on LINKEDIN. Read her LATEST POSTS. Learn more about her HERE.

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