Top Yoga Poses for Alleviating Back Pain

by Apoorva Malhotra
yoga poses for back pain

Sitting all day on your laptop or computer and working from home can be quite a pain, literally. It not only puts a strain on your eyes but can also give you a terrible backache. Fortunately, there are several exercises that can help. At the same time, there are a few yoga poses for back pain that works wonders!

So, without further ado, let’s check out these yoga poses for soothing back pain!

Adho Mukha Svanasana (Downward-Facing Dog)

The downward-facing dog pose targets your back extensors, the muscles that support your spine. Naturally, giving them a good stretch can relieve any muscle tension in your upper or lower back.


  1. Plant your feet firmly on the ground, bend your knees, and place the palms of your hands on the floor. Get in a high plank position.
  2. Press your bottom backwards and push your tailbone towards the ceiling. For a more intense stretch, try to push your heels to the ground.
  3. Take in gentle breaths and hold this position for about 15 seconds.
  4. Get back in the high plank position.
  5. Repeat steps 2 to 4 at least 6-7 more times.

Urdhva Mukha Svanasana (Upward-Facing Dog)

You can follow up the above yoga pose with the Urdhva Mukha Svanasana. It is one of the best yoga poses for back pain.


  1. Lay prostrate on the floor.
  2. Position your palms next to your waist, and keep your hands perpendicular to the ground.
  3. Apply pressure on your hands to gently lift your torso. Inhale as you perform this step. Point your feet away from the body.
  4. Once your arms are straight, lock your elbows and pull back your shoulder blades. Press your tailbone towards the ground. Hold the position for 15 seconds.
  5. Lower your torso back to the ground and get back in a relaxed position.
  6. Repeat steps 2 to 5 for 6-7 times.

Utthita Trikonasana (Extended Triangle Pose)

This is one of the best yoga poses for back pain as it not only lengthens your back muscles but also strengthens it.


  1. Keep your feet apart and extend your arms to the sides. Your feet should be pointing straight.
  2. Twist your kegs from knee-below to ensure that your feet are now facing left.
  3. Bend your left arm forwards and touch your ankles or the floor. Keep your right arm straight and try to touch the ceiling. Keep your joints locked.
  4. Gently turn your face to look towards the sky. Hold the position for about 10 seconds.
  5. Repeat steps 2 to 4 for your right side now.

Marjaryasana and Bitilasana (Cat-Cow Pose)

This exercise is a combination of two yoga poses for back pain. They will loosen your back muscles in almost no time!


  1. Get on all your fours. Ensure that your spine is parallel to the floor (this position is called the tabletop).
  2. Slowly extend your spine upwards and arch your back. Hold the position for 3-4 seconds. (Cat pose)
  3. Now, scoop your spine inwards, press your shoulder blades backwards, and lift your head. (Cow pose)
  4. Hold this position for another 3-4 seconds.
  5. Get back to the tabletop position.
  6. Keep alternating between the Cat and Cow pose until you feel the back pain melt away

Which of these yoga poses for back pain are you willing to try? Let us know!

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