By Lynnie Stein / September 16, 2022

Yoga Exercises For Back Pain

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain.

It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert.

To work with fear through its focus on both back bending and balancing.

Both can elicit a fear response, which we can release by opening the heart (this is a strong heart opener after all). We can also use the dancer pose to examine our fear of falling and in response, cultivate a willingness to balance right on the edge of our comfort zone.

When we realize we are not permanently bound to anything – sadness, happiness, youth, old age – we realize we are free.

Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses.

Here are some of the best yoga poses for relieving back pain

Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.


  • Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly.
  • If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor.
  • Breathe in and out for a few seconds while allowing any tension to leave the body.


  • Start out on your hands and knees with a flat back.
  • Your hands should be directly under your shoulders with fingers spread.
  • Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands.
  • Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath.
  • Hold, then release back into your original position.


  • Lie flat on your back as in Corpse pose.
  • As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest.
  • Your left leg should remain flat on the floor.
  • Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position.
  • Repeat with the other leg.


  • Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain.
  • This should be a gentle stretch; twist just as far as is comfortable.
  • Sit on the floor with both legs out in front of you.
  • Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee.
  • Sitting with spine straight, place your left elbow on the right side of your right knee.
  • Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder.
  • This is where you need to be careful not to twist too far.
  • Hold for a few seconds, release, and repeat on the opposite side.


  • Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet.
  • Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward.
  • Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain.
  • Stretch your entire body upward and hold, if you can.
  • Some people have difficulty balancing during this pose, so just do the stretching parts if you need to.


  • Lie on your back with knees bent and arms at your side.
  • Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows.
  • If you can, tilt your head backwards and rest the crown of your head on the floor.
  • Breathe deeply from the diaphragm and hold pose for one minute if you can.


  • Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet.
  • Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times.
  • This can be a vigorous exercise so you must take care to strain already injured muscles.


The teacher will most likely say namaste at the end of the practice.

It’s a Sanskrit phrase that means “I bow to you.”

You place hands together at the heart, close your eyes and bow.

I bend so I don’t break…

I bend so I don’t break promises.
I bend so I don’t break confidence.
I bend so I don’t break anyone or anything.
I bend so I don’t break emotions.
I bend so I don’t break my home.
I bend so I don’t break relationships.
I bend so I don’t break my career.
I bend so I don’t break routine.
I bend so I don’t break my mind.
I bend so I don’t break my conscience.
I bend so I don’t break my motivation.
I bend so I don’t break my body.
I bend so I don’t break my soul.
I bend so I don’t break my path.
I bend so I don’t break dreams.
I bend so I don’t break my yoga.
Why do you bend?

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© 2022 Lynnie Stein