how to reduce back pain with yoga positions

11 Easy Yoga Poses to Reduce Back Pain

Getting rid of pain doesn't get easier than these

Our everyday lives are made up of activities. These activities use up almost or every single part of our body.

And it turns out that every movement depends on one way or the other on the back. When done right, certain activities can help reduce back pain.

According to Dr. Thomas Sciasco, an orthopedic surgeon with 15 years of experience treating conditions of the back and neck, the lower back has a lot more motion than the thoracic spine.

And it also carries the weight of the torso, which makes it more prone to injury. If you want to reduce back pain, whether it’s lower back or upper back, yoga comes in handy.

Yoga is seen to be a natural remedy to reduce back pain causes and provide you with the relief you desire. Grab your yoga mats and let’s go!


1. Downward Facing Dog

Get into position by getting your knees and stretching your arms away from your shoulders. Plant your finger pads on the ground whilst you raise your knees away from the floor.

Now, push back until your tailbone is high up facing the ceiling leaving your gaze between your toes. 

Stay in the position for about 5 to 10 breaths and repeat the pose five times. Downward facing dog strengthens the spine and stretches the entire back surface.

2. Low Lunge with Backbend

For this pose, get started by going into a kneeling position. Bring the right knee over your ankle with your feet pressed firmly on the ground. At this point controlled breathing becomes important.

Pull your left hip up whilst squeezing your left leg in towards the right and your back knee behind the hips. Leave your upper body as upright as possible. 

Continue by raising both arms towards the ceiling and taking in a deep breath. Exhale as you lean backward lifting your chest in the process.

Stay in the backward position for about three seconds and return to the upright position. 

Repeat the process for about three to five times. This yoga pose helps to reduce back pains that result from sitting a lot during the day. 

3. The Sphinx Pose

This simple yoga exercise helps you to tone your spine and maintain your lower back arch which reduces pain in the back.

First, lay flat on your stomach or lie prone (on your belly), legs side by side. Rest your elbows flat on the ground spaced out and the upper arms in an upright position and pull up the upper body. 

Relax in the sphinx position for about 5 to 10 minutes, take a break and repeat the process.

4. The Cat and Cow Pose

To start, bring your body to a tabletop position with your knees under your hips. Place your arms under your shoulders and your back flat and parallel to the floor. Place your knee pads on the floor and your fingers pointing forward.

Next, inhale and drop your belly towards the floor as you draw your shoulders back and keep your gaze fixed up towards the ceiling.

This is the Cow pose.

To move into the Cat pose, exhale and move your core and upper back up towards the ceiling. Release the neck and look towards the navel keeping the shoulders upright. 


Inhale and repeat the process to move into the Cow pose and exhale to return into the Cat pose.

5. The Thread and Needle Pose

Thread and needle is the best way to release the tension existing in the back muscles. This helps to stretch out the spine too.

Begin in a tabletop position with your shoulder over your wrists and your hips over your knees. 

Inhale and lift your right arms to the ceiling and exhale pulling your right arm beneath the left arm and lying on your right shoulder and releasing your head to the floor. 

All this happens while maintain leveled hips in an upright position.

Continue by lifting your left arm to the ceiling and rotating your palm to face backward and bend it to your waist.

6. The Supine Twist

Lie on your back with your arms stretched out at shoulder level. Bend your right knee and cross it over your left leg close to the left knee. 

Start twisting the bent knee over to the left side using the left hand to put slight pressure on the bent knee and push down towards the floor.

Try to keep the shoulder still resting on the floor. Stay comfortable in this position for 30 seconds or more. Remember to keep a good posture. Release the twist and repeat the same process to the other leg.

The regular practice of this yoga regimen tends to ease lower back pain.

7. Bow Pose 

The Bow Pose is an intense yoga regime but it does a good job reducing pain in the back at any time. It one of my favorites for a good night’s sleep.

For this regime, lie flat on your stomach and reach out for the top of your feet with both arms. Let the right-hand holds on to the right foot and the left hand holds on to the left foot. 

Rest your chin on the ground as you keep your feet resting on your buttocks. Inhale and with an exhale, kick your feet upwards and pointing the toes towards the sky. 

Raise the body as well and lift your gaze. Remain in this position for3 to 5 deep breaths and release yourself. Continue this for about five times.


8. Lower Back Clasp

This pose works almost like the Bow Pose. To get started, lie flat on your stomach with your legs together. 

Clasp your hands together behind the shoulder keeping them in a straight position. Inhale and exhale while you left your legs up towards the ceiling and keeping your gaze locked in front of you. 

Make steady your head and chin and remain in this position for about 30 to 60 seconds. Release yourself and repeat this process a few more times to reduce pain in the back.

9. The Bridge

This is for individuals who find themselves spending long hours sitting and driving. The chances of experiencing back pains are high and the 

Bridge pose helps to reduce pain in the back. Lie on your back with your knees bent upwards and feet rooted on the ground.

Leave your hips apart and your heel directly below your knees. 

Let both arms lie flat underneath your upper body as you raise you gently it up to the torso. Leave your head, neck, and shoulders flat on the ground in the process. 

This leaves your body in an inclined position from your knees to your shoulders. Stay in the position for about a minute and exhale as you release your spine to the ground.

10. The Bird Dog

The Bird Dog pose works to reduce pains in the back, especially in the lower back.

Get your body in a tabletop position leaving your back parallel to the ground. Plant your palms on the ground and fingers pointing forward.


Lift one arm and the opposite knee of the floor until they are both parallel to the ground. Stay balanced on the other arm and knee.

Stay in the position for about a minute and return your arm and knee to the starting position. Repeat the same process to the other arm and knee.

11. The Forward Fold

Do the forward fold is done to release any tightness in the entire back surface of the body. This also helps to reduce pains in the back.

Stand upright with your knees and feet together. Bend your knees slightly and continue to bend your torso over your legs.

Place your arms behind the heels and leave your elbows bent in a relaxed position. Keep your gaze between your legs. Inhale and exhale gently keeping your legs straight and steady.

Now it’s your turn!

With these yoga poses, be ready to enjoy your life with reduced pack pains and increased smooth bodily movements.