Jul 08, 2025

Aarushi Bhadury

Yoga Poses That Help You Get Rid Of Back Pain

​Cat-Cow Pose ​

This gentle movement warms up your whole spine. Start on your hands and knees, then arch your back like a cow, and round it like a cat. Moving slowly through these positions helps release stiffness in your back.

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​Child's Pose ​

This resting pose offers a comforting stretch for your lower back. Kneel on your mat, sit back on your heels, and fold your body forward. Let your forehead rest on the mat, feeling a gentle release in your spine.

Credit: Canva

​Downward-Facing Dog ​

This pose stretches your entire back, from your neck down to your tailbone. Push your hips up to form an upside-down "V" shape. It helps lengthen your spine and release tension throughout your back.

Credit: Canva

​Sphinx Pose ​

A gentle backbend that helps make your back muscles stronger. Lie on your stomach and prop yourself up on your forearms. Lift your chest gently, feeling a soft stretch in your spine without any strain.

Credit: Canva

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​Cobra Pose ​

This is a slightly deeper backbend that further strengthens your back. Lie on your stomach with hands under your shoulders. Gently lift your chest, keeping your hips down. This helps build strength along your spine.

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​Supine Spinal Twist ​

This relaxing twist helps release tension in your spine and lower back. Lie on your back, bring your knees to your chest, then let them fall to one side. Keep your shoulders flat on the floor for a good stretch.

Credit: Canva

​Bridge Pose ​

This pose strengthens your buttock and thigh muscles, which are key for supporting your lower back. Lie on your back, bend your knees, and lift your hips towards the ceiling. It helps build a strong foundation for your spine.

Credit: Canva

​Thread the Needle Pose ​

This pose gently stretches your upper back and shoulders, which can ease tension in your lower back. From hands and knees, slide one arm under your other arm and rest on your shoulder. This opens up your upper back.

Credit: Canva

​Happy Baby Pose ​

A relaxing pose that stretches your lower back. Lie on your back, hug your knees to your chest, and grab the outside of your feet. Gently pull your knees towards your armpits, keeping your lower back pressed down.

Credit: Canva

​Legs-Up-the-Wall Pose ​

This very relaxing pose helps decompress your spine. Sit next to a wall, then swing your legs up so they rest against it. Lying flat with your legs up the wall gently releases pressure on your back.

Credit: Canva

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