The Top Yoga Poses for Back Pain Relief and Prevention

Stay Young Bureau May 9, 2023

Marjaryasana/Cat-Cow Pose

This pose mobilises and stretches the spine, back, and shoulder muscles, making it an effective pose for relieving back pain. Credit: Stay Young Bureau

Adho Mukha Svanasana/Downward Facing Dog Pose

This pose strengthens the deep abdominal muscles and relieves back pain and sciatica by improving lower back posture. Credit: Stay Young Bureau

Trikonasana/Extended Triangle

A standing posture that stretches the spine, groin, and hips, and relieves sciatica, backache, and neck pain. Credit: Stay Young Bureau

Salamba Bhujangasana/Sphinx Pose

This posture tones down the spine and stimulates the sacral-lumbar area, helping attain the proper lower back curvature. Credit: Stay Young Bureau

Bhujangasana/Cobra Pose

An effective pose for back pain, as it stretches the abdomen, shoulders, and chest, soothes sciatica, and strengthens the spine. Credit: Stay Young Bureau

Salabhasana/Locust Pose

This posture is a gentle backbend that strengthens the torso, back, legs, and arms, and relieves fatigue and lower back pain. Credit: Stay Young Bureau

Setu Bandha Sarvangasana/Bridge Pose

This asana ignites and strengthens the core abdomen, controls pelvic tilt, and stretches the spine, relieving back pain and headaches. Credit: Stay Young Bureau

Ardha Matsyendrasana/Half Lord of the Fishes

This posture energises the spine and relieves backache by twisting the spine, improving mobility and flexibility. Credit: Stay Young Bureau

Supta Matsyendrasana/Two-Knee Spinal Twist Pose

This asana restores mobility and movement of the spine and back, and relieves stiffness and pain in the hips and back. Credit: Stay Young Bureau

Balasana/Child’s Pose

This posture helps to take the lower back pressure off, stretches and decompresses the spine, and relieves back pain. Credit: Stay Young Bureau

Kapotasana/Pigeon Pose

This pose opens the hip joint, brings flexibility and mobility to the joint, and relieves hip pain and mild pain in the lower back. Credit: Stay Young Bureau

Urdhva Uttanasana/Upward Forward Bend

This asana relieves back pain by stretching the hamstrings and muscles in the back. Credit: Stay Young Bureau

Uttanasana/Standing Forward Bend

This is a basic asana that stretches the calves, hips, and hamstrings, strengthens the quadriceps, and relieves back pain. Credit: Stay Young Bureau