7 Best Yoga Poses to Soothe Your Back Pain

7 Best Yoga Poses to Soothe Your Back Pain - student project

The yoga pose is very impactful for every health issue because it has much yoga poses to relife such types of health issues as back pain, lower back pain, heart health, headache, and so on. the yoga pose is very useful in every manner. back pain is common but the doctor says that almost 80% of American people suffer from back pain. The reason behind this is very common long-time seating jobs, lack of physical activities, and lack of exercise or yoga.

Is Yoga Helpful For Back Pain?

If you are suffering from back pain then go with the yoga poses that will be easy for you to reduce your back pain at your home only. Yoga can help you to reduce your back pain, and I think doctors also recommend yoga and some physical activities for stretching your back muscles. If you can do yoga regularly or even for a few minutes a day then also you can gain awareness of your body and this will help you to notice where you are holding tension and where you are imbalanced. 


 Kindly keep reading to know how this yoga pose will help you to relieve your back pain.


7 Best Yoga Poses for Back Pain

  1. Child pose
  2. Downward-Facing Dog.
  3. Extended Triangle.
  4. Sphinx Pose.
  5. Cobra Pose.
  6. Bridge Pose. 
  7. cat and cow pose

1 Child pose

The traditional forward belong pose will help you to relives your back pain and sciatica and work on your imbalance and improve your body strength.

Muscles Worked

  • Oblique muscles. The oblique muscles are made up of the internal and external obliques. ...
  • Gluteus muscles. These muscles, which include the gluteus maximus, the gluteus medius, and the gluteus minimus, have several jobs in your body, including moving your thighs. ...
  • Hip flexor muscles

How To Do This:

  • Knees down on the mat or seat on your mat and seat on your heels and hands-on side.
  • Slowly blend your stomach and touch your thighs and don't push yourself if it is not possible for your and try to touch your head on the floor or mat.
  • Raise your hands in front of you and strengthen them to keep breathing.
  • Allow your body to relax as you close your eyes, breath, and hold in this posture for as long as you are comfortable in it. 
  • Slowly come back to your starting position and relax.


Don't perform the child’s pose if you have injuries to your back, shoulders, or knees. If you have a shoulder injury.


If you’re pregnant, you may still be able to stretch in the child’s pose if you separate your knees and avoid putting too much pressure on your abdomen. If you have concerns, talk to your doctor.


2 Downward-Facing Dog.

Adho mukha svanasana is also called downward facing dog pose and it is the part of sun Salutation which is help to increase blood flow on your head. This is also known as a traditional resting pose because it is calm your mind, and stays stress-free. 


How to perform :

  • Stand in the regular position
  • While you inhale touch your both hand on the yoga mat 
  • Down your face and ear should touch your arms, 
  • Make a” V” shape with your body, hold this for 30 to 40 seconds and push yourself to touch the floor or mat.
  • Come back in a normal position. 
  • This is the best pose for your back pain which is boots blood circulation in your back 


Please do not perform this pose if you’re facing high blood pressure, writs pain and injury, or migraine.


3 Extended Triangle.

An extended triangle is very good for lengthening the spine and stretching the thighs and torso and it also stretches the chest, spine, back, shoulder and hips.

How to perform:

  • Stand on your mat and keep 4 feet distance between your legs
  • Turn your right toe to face forward and left toe out an angle.
  • Lift your arms parallel to the floor with your palms facing down.
  • Tilt forward and hinge at your right hip to come forward with your arm and torso.
  • Bring your hand to your leg, you can do it with a yoga block, or onto the floor. don't push to touch the floor.
  • Extend your left arm up toward the ceiling.
  • Look up the ceiling, forward, or down.
  • Hold this pose as long as you can 
  • Repeat on the opposite side.



If you are suffering from diarrhea,  high and low blood pressure, or nack injury do not perform this yoga pose.


4 Sphinx Pose.

The sphinx poses are very similar to the cobra pose but both are different from each other. The sphinx pose lengthens the abdominal muscles, stretch the spine also opens the chest, and stretches the back, shoulder, and lungs.

How to perform:

  • Lie on your stomach with your legs extended behind you.
  • Engage the muscles of your lower back, and thighs.
  • Bring your elbows under your shoulders with your forearms on the floor and your palms facing down.
  • Slowly lift your upper torso and head.
  • Gently lift and engage your lower abdominals to support your back.
  • Ensure that you’re lifting through your spine and out through the crown of your head, instead of collapsing into your lower back.
  • Keep your eye straight ahead as you fully relax in this pose, while at the same time remaining active and engaged.
  • Stay in this pose for up to 5 minutes


PRO TIP: If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

5 Cobra Pose.

Bhujangasana or cobra pose is the best back bending pose in hatha yoga and modern yoga as well as. Practicing this yoga pose will help to stretch your spine and also help to reduce your stress levels.

How To Perform:

  • Lie on your stomach with your legs extended behind you.
  • place your hand under the shoulder and
  • maintain a slight bend in your elbow
  • Breathe in and lift your chest toward the ceiling
  •  Look up at the ceiling 
  • In this pose from your navel to your neck become stretched 
  •  Hold this pose as you can do not force your body for holding this pose. 
  • As you inhale push your chest forwards and 
  • As exhale push your navel down, 
  • Make gentle efforts for that…
  • Make sure you are looking up at the ceiling, not in front of you.


If you are suffering from nack pain and any type of stomach injury do not perform this yoga pose and pregnant ladies avoid this yoga pose.


6 Bridge Pose.

 Bridge pose or Setu Bandha Sarvangasana is shoulder supported yoga pose or simple bridge pose and this pose are very helpful for backbend and chest opening.


How to do :

  • Lie on your back on your mat
  •  keep some distance between your legs and bend both knees.
  •  Raise your hip as you inhale, and lift your public bone rather than the navel. 
  • clasp both hands under your back, 
  • keep your hand straight. 
  • To end the pose exhale release your hands
  •  lower body on the floor
  •  repeat it 4 to 5 times.


Those who have undergone brain, back, neck, shoulder, or spinal surgery should avoid this posture completely.

7 Cat And Cow Pose.

The Sanskrit name of the Cat Pose, Marjaiasana, comes from marjay meaning cat, and asana meaning posture. The name of the Cow Pose, Bitilasana, comes from bitil meaning cow, and asana meaning posture. Both the Cat and Cow poses stretch the lower spine, hips, back, and core muscles.

How to perform:

  • Stand on your knee and down your palm making posture like a cat.
  •  Start on all fours, then while exhaling, round your spine towards the ceiling and 
  • While you inhale bring your navel up towards your spine. 
  • Keep your abdominal muscles hugging your spine by drawing your navel in. 
  • Come to starting position. 
  • Repeat it 4 to 5 times.


If you are having a deep or recent injury on your spine, knee, or neck please do not do this yoga pose. It might be painful for you.


Studies have shown that yoga can be beneficial for back pain.

In a 2017 study, a small group of 320 adults was assessed to see if yoga was as effective as physical therapy for treating chronic lower back pain. Participants in both the yoga and physical therapy classes showed similar improvements in their pain levels.

  1. Another study found practicing yoga decreased pain levels by a small to moderate amount over a short period. While this research is helpful to see the benefits of yoga, more research is needed to know exactly how beneficial practicing yoga is for back pain.

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1 can yoga prevent back pain?

Ans. Yes, absolutely yoga can prevent back pain these all yoga poses will help you to prevent your back pain. 

  1. Child pose
  2. Downward-Facing Dog.
  3. Extended Triangle.
  4. Sphinx Pose.
  5. Cobra Pose.
  6. Bridge Pose. 
  7. cat and cow pose

2 Who should not perform the cobra pose?

Ans. If you are suffering from nack pain and any type of stomach injury do not perform this yoga pose and pregnant ladies avoid this yoga pose.