5 Yoga Poses for Back Pain – Anyone Can Do Them!

Do you have back pain? Practicing yoga may be just what the doctor ordered if you suffer from back pain. The poses below are safe for all levels — even beginners, though each pose can be modified to increase or decrease the intensity.

We’ve all heard about the four food groups and the importance of eating a well-balanced diet. But what about our bodies? We can eat (or, drink) whatever we want, and our bodies turn whatever we give it into energy that we can use to live our lives. The same applies to yoga — you can practice some simple poses, and your body will turn them into energy that you can use in all aspects of your life!


1. Pigeon Pose (Eka Pada Rajakapotasana)

This pose is great for stretching out your hips, which can be helpful if you have hip dysplasia or arthritis in this area. It also stretches out your hamstrings and quads, which are often tight in people with back pain as well as those who sit at a desk all day long or drive for extended periods of time.


2. Downward Facing Dog (Adho Mukha Svanasana)

This pose stretches the hamstrings and glutes, which is helpful for relieving tension in your low back. To do it: Start on all fours with your hands under your shoulders and knees below your hips. Spread your fingers wide and press into the floor with your palms as you lift your hips up in line with your shoulders and knees.

(a). Try to keep your torso long, but if that's too difficult, round out your back slightly by bringing your chest toward the floor

(b). Hold for 5-10 breaths before lowering down slowly with control. Repeat three times.


3. Child's Pose (Balasana)

Child's pose is another great pose for stretching out the lower back, hips and shoulders while also calming the mind and relaxing the nervous system. To do this pose: Get on all fours then tuck your toes under so that they're pointing towards your shins. Next, gently press into your heels as you bend forward from the hips until you feel a stretch along your spine from top to bottom (or as far as feels comfortable). Lowering yourself down onto forearms helps to distribute weight evenly throughout body parts like neck muscles or wrists so make sure you adjust accordingly if needed!


4. Cobra Pose (Bhujungasana)

The cobra pose stretches and strengthens the spine, improves posture and reduces stress. To do this pose:

(a). Lie flat on your stomach with your forehead resting on the floor, hands under your shoulders and knees bent at a right angle to your hips.

(b). Inhale as you raise your head, chest and legs off the ground until they form a straight line with your thighs. Hold for five breaths then lower yourself back down again, exhaling as you do so. Repeat three times before moving onto the next pose on this list!


5. Half Bridge Pose (Setu Bandhasana)

The half bridge pose is an excellent way to stretch out your lower back while also strengthening your abdominals and hip flexors. It also helps improve blood flow throughout the body, which can help relieve tightness in any areas that are experiencing pain or discomfort. To do this pose, lie on your back with knees bent and feet flat on the floor (or a yoga mat). Then put hands under each knee and lift hips up until they're level with shoulders (or as close as possible). Hold this position for about 30 seconds before lowering down again. Repeat 5 times total!

We've covered five yoga poses you can do to help with your low back pain. Remember to check with your doctor to make sure this is okay for you. If it is approved for you then don't hesitate to spend some time doing these poses. You should feel a difference in your back after a few days of practice. Namaste!