Yoga For Back Pain: 6 Soothing Poses

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Are you someone who has experienced back pain lately and are looking for some natural ways to solve this? Well, you’ve come to the right place because using yoga for back pain can really do wonders!

Yoga For Back Pain

These days, back pain is a very common problem. Experts say that even 80% of people will experience back pain at some point in their lives. It can be caused by a number of reasons, such as obesity, poor posture, stress, or, very commonly, a sedentary lifestyle.

I’m sure you have experienced a bit of back pain at some point in your life and you know how annoying and uncomfortable it can be. Especially when you are not able to complete simple daily tasks anymore because of back pain…

I’m sure you’re here because you’ve had enough of the inconvenience back pain brings and you’re looking for a natural way to not only get rid of back pain but to make sure it doesn’t come back!

Yoga for back pain is a great solution because it helps stretch out, relax and strengthen all of your back muscles! I’ve put together a routine for using yoga for back pain which is perfect for beginners!

1.Supine spinal twist

This pose is great for stretching out your spine and back muscles.

Begin lying on your back. Then, pick up your right knee with both hands and bring it towards your chest. Grab your outer right thigh with your left hand and bring it to the left. After this, extend your right hand to the right side as far as you can and turn your head to the right.

It’s important not to stretch your muscles too hard. It should only hurt a bit and you shouldn’t feel too uncomfortable. Remain in this pose for a few breaths, then return to starting position and repeat on the other side.

2.Standing half forward fold

This pose is great because it not only helps relieve back pain but it stretches out your hamstrings, calves and hips. It also soothes your body and reduces stress.

Stand on the floor with your feet about hip-width apart. Bend down focusing on your hips, not waist and reach for the floor. If you can’t reach the floor, use a yoga block or bend your knees slightly.

Remain in this pose for a few breaths and repeat a few times.

3.Extended child’s pose

This is a very simple and relaxing pose which is done in between more complex yoga asanas to rest. But this pose is also great for relaxing and stretching out your back muscles.

Sit on your knees with your knees wide apart and your big toes touching. Bend forward until your forehead is rested on the ground and extend your arms in front of you.

Remain in this pose for as long as you need until you feel relaxed and ready to move on with the routine.

4.Downward dog

This pose stretches out and strengthens your hands and legs and relieves your back muscles. It can also help with menopause or menstrual discomfort.

Stand on your feet and hands, forming a triangle with your body. You can bend your knees a bit if you aren’t comfortable.

Once you feel stable, move your head and chest towards your feet and ground as far as you can. Hold this pose for a few breaths and repeat a few times.

5.Camel Pose

This pose is great for relieving lower back pain, improving posture and improving digestion by expanding your abdomen.

Begin on your knees with your legs and knees about as wide as your hips. Bend back slightly and reach your right foot with your right hand. Then, arch your back more and reach your left foot with your left hand.

Arch your back as much as you comfortably and hold this pose for a few breaths and repeat a few times.


This is a more challenging pose but it’s great for strengthening your abdomen and back and avoiding aches.

Place your hands on the floor directly beneath your shoulders. Lean on your hands and toes and tighten your glutes for stability. Your neck, butt, and spine should be aligned and you should focus on your core.

As I said, this pose is pretty difficult, so at first, try to hold it for as long as you can and with time, build your way up!

So there you have it! This is a great yoga for back pain routine which is perfect for beginners and doesn’t take up too much time. It’s very important to take care of your back and spine so I strongly recommend doing this routine a few times a week if you’re experiencing back pain.

If you enjoyed this routine and would like to find out more about yoga, you should definitely check out Zoey Bray-Cotton’s “Yoga Burn” program!

This is the program I used when I was just starting out with yoga and I’m so happy I found it because it really taught me a lot of new yoga poses and techniques!

This program is perfect for beginners or intermediate-level yogis. It’s composed of 3 phases with different videos which are very simple and easy-to-understand, so you won’t experience any difficulties in following the program.

One of the best parts of this program is probably that you can use it from the comfort of your own home and create your own schedule! This is great because a lot of people want to start out with yoga but put it off because they don’t want to drive to the gym all the time.

Plus, this program is aimed at women who want to lose weight. By combining this program with correct nutrition, you can reach some amazing weight loss results!

After I started using the “Yoga Burn” program, I completely fell in love with yoga and everything it features! If you want to find out more about yoga and how to use yoga for back pain, I definitely recommend you check out this program!

Click here to find out more about Zoey Bray-Cotton’s “Yoga Burn” program!