top of page

5 Yoga Poses to Soothe Back Pain

Whether you’re mostly sitting at home, in the office, or constantly on your feet, after a certain age, back pain isn’t a foreign concept.

Some of us have it worse than others, but eventually, it’ll sneak up on at some point.

I’ll cut to the chase because I know you’re here for some relief so here are 5 Yoga Poses to Soothe Back Pain

  1. Side Bends (Entire Back)

I generally start teaching my classes with seated or standing side bends.

Seated side Bend (Entire back)

  • In Indian style, take a deep breath and inhale your arms up, bring your hands together overhead.

  • Drop your right hand to the ground and lean to the right with your left arm long over your head

  • Inhale the arms up again and switch sides.

  • Inhale back to center and fold forward reaching your arms out long allowing your hands to come to the ground and let your head relax between your arms.

  • Walk your hands back into a seat.

Standing Side Bends (Entire back)

  • Standing with your feet slightly apart, inhale the arms above your head, interlace your fingers and release your pointer and thumbs.

  • Squeeze the arms towards your head and lean to the right pressing out with your left hip.

  • Take a deep inhale and exhale there.

  • Inhale up to center, and exhale over to the left side, pressing out with your right hip.

  • Take a deep inhale and exhale there,

  • Return to center and lean back lifting the chest and pressing your hips forwards.

  • Inhale to return back to the center

2. Cobra (Lower back)

Make sure to take this step by step and warm up the back

-While laying on your belly, bring your hands by your rib cage and squeeze your elbows towards your body.

  • Inhale the chest slightly up, and take a deep inhale and exhale.

  • Release yourself back down to the ground.

  • Inhale the chest up again but this time a little higher, taking a deep inhale and exhale.

  • Release yourself back down to the ground.

  • Inhale the chest up again, this time however high feels comfortable for your back, take a deep inhale and exhale there.

  • Release yourself down to the ground.

3. Childs Pose (Lower back)

  • Come to your knees and bring your big toes together, separating the knees the width of your mat.

  • Lay your belly onto your legs and reach your arms out long.

  • Spread your fingers wide and rest your head on the mat in between your arms.

  • Take long deep inhales and exhales until your ready to release the pose.

4. Puppy Pose (Shoulders)

  • Similar to Child’s pose, but instead of bringing your butt onto your heels, you’ll keep your hips lifted high.

  • Bring your chest down to the ground and reach your arms out long with your forehead touching the mat in-between your arms.

  • Taking deep inhales and exhales.

5. Eagle Arms (upper back)

  • Bring your right arm under your left and wrap your arms together in front of your face. Relaxing the shoulders and breathing deeply into the upper back.

  • Switch arms after taking a few breaths

I hope you were able to do these poses as you read along and felt some relief. Take your time with these poses and breath into them deeply, expanding the areas where you feel tension, with air, and releasing it with each exhale.



9 views0 comments
bottom of page