15 Easy Yoga Workouts for Back Pain

Back pain is a common problem that affects millions of people worldwide, often caused by poor posture, stress, or a sedentary lifestyle. Yoga, with its gentle stretching and strengthening exercises, can provide significant relief while promoting flexibility and relaxation. Here are 15 easy yoga workouts for back pain that you can incorporate into your daily routine.

1. Child’s Pose (Balasana)

Child’s Pose is a restorative yoga pose that gently stretches the lower back and hips, relieving tension and improving circulation.

• How to do it:
  Start on your hands and knees. Sit back on your heels and stretch your arms forward, resting your forehead on the mat. Breathe deeply and hold the pose for 30 seconds to a minute.
• Benefits:
  Relieves lower back tightness, calms the mind, and enhances flexibility in the hips.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic movement warms up the spine, improves posture, and reduces stiffness.

• How to do it:
  Start in a tabletop position with your hands under your shoulders and knees under your hips. Inhale as you arch your back (Cow Pose), and exhale as you round your spine (Cat Pose). Repeat for 5–10 breaths.
• Benefits:
  Enhances spinal mobility and reduces back tension.

3. Downward-Facing Dog (Adho Mukha Svanasana)

This classic yoga pose stretches the entire back, shoulders, and hamstrings while strengthening the core.

• How to do it:
  Begin in a tabletop position. Tuck your toes under and lift your hips toward the ceiling, forming an inverted V shape. Keep your hands shoulder-width apart and your feet hip-width apart. Hold for 30 seconds.
• Benefits:
  Relieves lower back pain and improves posture.

4. Sphinx Pose

Sphinx Pose gently stretches the lower back and strengthens the spine, making it ideal for people with mild discomfort.

• How to do it:
  Lie on your stomach with your forearms on the mat, elbows under your shoulders. Lift your chest slightly, keeping your neck relaxed. Hold for 1–2 minutes.
• Benefits:
  Promotes healthy spinal curvature and reduces stiffness in the lower back.

5. Seated Forward Bend (Paschimottanasana)

This pose provides a deep stretch to the spine, hamstrings, and lower back.

• How to do it:
  Sit with your legs extended forward. Inhale, reach your arms up, and exhale as you hinge from your hips to reach toward your feet. Hold for 30 seconds to a minute.
• Benefits:
  Reduces tension in the lower back and improves flexibility.

6. Supine Twist (Supta Matsyendrasana)

Supine Twist stretches the lower back and promotes spinal mobility while aiding relaxation.

• How to do it:
  Lie on your back with your arms outstretched in a T-shape. Bend your right knee and guide it across your body toward the left side. Hold for 30 seconds, then switch sides.
• Benefits:
  Eases tension in the spine and supports digestive health.

7. Cobra Pose (Bhujangasana)

Cobra Pose strengthens the spine and reduces stiffness while improving posture.

• How to do it:
  Lie on your stomach with your hands under your shoulders. Press into your hands to lift your chest while keeping your elbows slightly bent. Hold for 15–30 seconds.
• Benefits:
  Enhances spinal flexibility and alleviates lower back pain.

8. Bridge Pose (Setu Bandhasana)

This pose strengthens the lower back and glutes while opening the chest and shoulders.

• How to do it:
  Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips toward the ceiling. Hold for 30 seconds.
• Benefits:
  Improves spinal alignment and strengthens back muscles.

9. Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)

This pose targets the hamstrings and lower back, promoting flexibility and easing discomfort.

• How to do it:
  Lie on your back with your legs extended. Use a strap to hold your right foot as you lift it toward the ceiling. Hold for 30 seconds, then switch sides.
• Benefits:
  Reduces lower back pain and stretches tight hamstrings.

10. Thread the Needle Pose

Thread the Needle targets the upper back and shoulders, alleviating stiffness and tension.

• How to do it:
  Begin in a tabletop position. Slide your right arm under your left arm, resting your right shoulder and cheek on the mat. Hold for 30 seconds, then switch sides.
• Benefits:
  Opens the upper back and improves flexibility.

11. Locust Pose (Salabhasana)

Locust Pose strengthens the back muscles, reducing strain and improving posture.

• How to do it:
  Lie on your stomach with your arms by your sides. Lift your chest, arms, and legs off the ground simultaneously. Hold for 15–30 seconds.
• Benefits:
  Builds back strength and alleviates discomfort.

12. Puppy Pose (Uttana Shishosana)

Puppy Pose is a gentle backbend that stretches the spine and shoulders.

• How to do it:
  Begin in a tabletop position. Walk your hands forward while keeping your hips above your knees. Rest your forehead or chin on the mat. Hold for 30 seconds.
• Benefits:
  Relieves back tension and improves spinal flexibility.

13. Happy Baby Pose (Ananda Balasana)

This pose stretches the lower back and opens the hips, promoting relaxation.

• How to do it:
  Lie on your back and bring your knees toward your chest. Hold the outer edges of your feet with your hands, keeping your knees bent. Hold for 30 seconds.
• Benefits:
  Reduces lower back pain and soothes the nervous system.

14. Extended Triangle Pose (Utthita Trikonasana)

Triangle Pose improves spinal alignment and strengthens the lower back.

• How to do it:
  Stand with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your right arm toward the floor and your left arm toward the ceiling, forming a triangle shape. Hold for 30 seconds, then switch sides.
• Benefits:
  Stretches the back, hips, and sides of the body.

15. Legs-Up-the-Wall Pose (Viparita Karani)

This restorative pose reduces pressure on the lower back and promotes relaxation.

• How to do it:
  Lie on your back and extend your legs up a wall. Rest your arms by your sides and hold the pose for 5–10 minutes.
• Benefits:
  Relieves lower back pain and improves circulation.