10 Yoga Poses to Prevent Back Pain

Back pain is uncomfortable and can greatly disturb and affect a person’s mobility, flexibility, and energy. There can be many reasons for back pain, including hormonal issues, pregnancy, age, muscular ailments, tough routines, bad posture, and standing or sitting for prolonged periods of time.

Blonde woman in trendy sportswear doing yoga exercise


Although back pain, in severe cases, can affect a person’s health long term, it can easily go away with maintaining a healthy and balanced diet, along with regular yoga sessions. Yoga is a non-meditative, non-surgical, and effective way to relieve back pain, muscular tension, and stiffness.

This article will discuss why yoga is important to prevent back pain, and the 10 best poses that you can add to your yoga lifestyle to have a relaxed and flexible body.

How Yoga Can Prevent Back Pain

Many doctors and physicians recommend yoga to prevent back pain and have a flexible and relaxed body. Yoga not only provides you more mobility and a less stiff body, but also a calm mind and positive attitude.

Your entire body is interconnected, and the mind and body affect each other positively and negatively. When you experience stiffness or soreness in your body, your mind automatically becomes anxious and stressed due to the added pressure and tension.

In a similar way, when you experience distress and mental pressure, your body starts responding in a negative way by becoming lethargic or having low energy levels. Even a few minutes of yoga every day can transform your mind and body in numerous beneficial ways, and you can start leading a healthy and nourished life.

Back pain is the most common and persistent type of pain in a human’s body, and can easily be tackled through a few effective yoga stretches. While yoga poses can help you stretch your body, they primarily focus on your spine, that in turn relaxes your pain from strains, stiffness, soreness, or tightness.

Here are the 10 most effective yoga poses to prevent back pain; you can add them to your daily routine to relax your spine and enhance your flexibility:

1.     Downward Dog Pose

The downward dog pose focuses on your shoulders and back, greatly decreasing pain in your back and sciatica. The downward dog pose stretches and elongates your back, enhancing its mobility and relaxing it for any muscle strains. You can perform this yoga pose by performing the following steps:

  • Get on your limbs on the floor mat.
  • Align your body by placing your knees underneath your hips and your wrists underneath the shoulders.
  • Press your hands on the floor by spreading your fingers. Now, lift the knees by tucking your toes in.
  • Exert your sitting bones upwards towards the ceiling.
  • Elongate your tailbone further from the back of your pelvis while slightly bending your knees.
  • Exhale while pressing your hands firmly.
  • Make sure to even your weight on your hips and shoulders equally.
  • While keeping your chin tucked in, keep your head aligned with the upper arms.
  • Hold this yoga pose for one to three minutes.

2.     Extended Triangle Pose

This amazing yoga pose is bound to make you feel good and relaxed, as it targets all of your major sweet spots, such as the hips, spine, and groin area. It also strengthens and builds your legs, chest, and shoulders. This pose is bound and popular to alleviate pain in your neck and back. Here are the steps to perform this pose:

Motivated young lady doing Parsvakonasana yoga pose on terrace


  • Keep your feet wide apart for approximately four to five feet.
  • Angle your right foot forward while keeping your left toes at an angle of 45 degrees.
  • Lift up your arms now, facing your palms down parallel to the floor.
  • Hinging at the right hip, reach forward along your torso and arms.
  • Now, bring one hand down to the yoga block or the floor mat while moving your left arm toward the ceiling.
  • Make sure to keep your spine aligned by keeping your hips and shoulders in line.
  • Try to focus your gaze forwards, on the left-hand side, or downwards.
  • Hold this posture for one minute and then repeat on the opposite side.

3.     Cat/Cow Pose

This pose is an initial pose to warm up your yoga session or to relax an extremely stiff body. The cat/cow yoga poses effectively help you stretch your shoulders, neck, and torso while increasing mobility and flexibility in the body. The followings steps can help you perform the cat/cow yoga pose:

  • The first step is to be in a tabletop position by being on your limbs. Align your body by keeping your knees straight below your hips and your wrists below your shoulders.
  • Inhale deeply and let your stomach drop towards the floor while lifting your side bones upwards. Draw your chest forward and your head and shoulders back.
  • Exhale deeply and arch your back like a cat while bringing your belly button to the spine and tucking your pelvis in towards your rib cage. Tilt your head towards the floor.
  • Repeat this pose on each side five to ten times in a yoga session.

4.     Standing Forward Bend Pose

Bending forward and touching your toes or the ground is an effective exercise to release stiffness from your upper and lower back, as this pose stretches and elongates your spine in a relaxing way. Following are the steps to perform the standing forward bend pose:

Standing Forward Bend Pose


  • Keep your feet together while standing in a neutral position. Slightly bend your knees while folding your torso over the legs. Focus on this movement coming from your hips, not your lower spine.
  • Moving forward, place your hands next to your feet on the floor mat.
  • Inhale deeply as you elongate your spine and open your chest.
  • Now, exhale and extend your torso down while rounding your back.
  • Repeat as many times as possible to feel and experience maximum stretch and flexibility.

5.     Pigeon Pose

The pigeon pose is the ultimate stretching posture for you, especially if your job requires you to sit all day. Sitting all day can make your body, and particularly your spine, stiff and stagnant; including the pigeon pose in your daily yoga sessions will provide the needed stretch to your hips and back. Here are the steps to perform the pigeon pose:

  • Start with a tabletop position.
  • Place your right knee while angling it at the front of the mat.
  • Place your left leg as apart from the right leg as you can. Your right ankle should be positioned in the left groin area.
  • Open your hips as wide as you can while keeping them square.
  • Now, you can choose to keep your body in the upright position while using your hands for support, or you can also fold your upper body by placing your head in your hands.
  • Breathe deeply and stay in this pose for four to five minutes. Then, repeat the pose on the opposite side.

6.     Bridge Pose

The bridge pose not only strengthens the muscles of your spine, but also works for your abs and glutes. This yoga pose also effectively helps in correcting bad posture while you stand or sit for long periods of time. The following steps will help you perform the bridge pose:

Bridge Pose


  • Lie on your back while keeping your knees bent and your feet flat on the ground. Keep your feet aligned with your knees and arms by your side.
  • Squeezing your buttocks, raise your pelvis upward to the ceiling. Your torso and back should move upwards from the ground, while your shoulders should support your body in this posture.
  • Hold the upward bridge position for five seconds while keeping your butt squeezed in.
  • Now, gently lower your body on the floor, bringing down one vertebra at a time.
  • Repeat this posture 25 to 30 times in a single yoga session.

7.     Half Lord of the Fishes Pose

This twisting position provides energy to your back and overall spine. It is also a great stretch pose for your hips, shoulders, and neck. This pose can greatly help alleviate back pain if you feel discomfort or fatigue. Here are the steps to perform this pose:

Half Lord of the Fishes Pose


  • Sit on the floor and bring your right foot close to your body.
  • Now, bring your left foot around your waist towards your right leg.
  • Elongate and stretch your spine while twisting your body to the left side.
  • Place your hand behind you to support your body.
  • Bring the right arm to your left thigh when you twist.
  • Focus on keeping your hips square all the while.
  • Hold this posture for one minute and then repeat on the opposite side.

8.     Child’s Pose

The child’s pose works for most of the muscles in your body, and it effectively stretches your wrists, ankles, thighs, neck, and lower back. You will immediately feel your spine lengthening and elongating, while also releasing tension and stiffness from your body. If you also feel the tension in the muscles after a strict abs workout or intense lower body workout, the child’s pose is the ultimate relaxation for you. The following steps will help you perform this pose:

Childs Pose


  • Start off being in a kneeling position while keeping your buttocks on your feet.
  • Spread your knees apart while bending your body forward. Now stretch your hands, placing them in front of you.
  • Dive your forehead forward, resting it on the ground.
  • Keep your arms extended out.
  • Inhale and exhale deeply while focusing on releasing stiffness and tension out of your back.
  • Stay in this yoga pose for up to five minutes.

9.     Happy Baby Pose

Just as the name suggests, the positioning of this pose will make you feel like a happy baby. This pose relaxes your back muscles and stretches your hips, shoulders, and neck. Following are the steps to perform the happy baby pose:

  • Lie down on your back and bend your knees in the stomach.
  • Inhale deeply and hold the outside of your feet by your hands. Open your knees wide, moving them towards your spine.
  • Make sure to keep your ankles over your knees and heels flexed.
  • To create resistance and pressure, push the feet into your hands as you pull them down.
  • Hold this posture for thirty to sixty seconds.

10.  Cobra Pose

The cobra pose is the snake-like backbend that stretches and strengthens your spine and helps you relax and soothe any nerve pain in your back. This pose also opens and relaxes your shoulders, chest, and abs and is a great stress reliever. Here are the steps to perform the cobra pose:

Cobra Pose


  • Lie down on your stomach while placing your hands under your shoulders.
  • Now bring your arms close to your chest and focus on not letting your elbows bend outwards.
  • Now press into your hands and lift your upper body while opening your shoulders and chest.
  • Keep your pelvis remains grounded to strengthen and protect your lower back.
  • Lift yourself as much as you can.
  • Slightly bend your elbows.
  • Exhale deeply and lower your body slowly to the floor while placing your hands on your sides.
  • Hold this posture for twenty to thirty seconds and repeat it four to five times in a single session.

Related Questions

Here are all the related questions regarding yoga poses and the prevention of back pain:

What causes back pain?

Back pain is a common issue that many people experience due to bad posture, incorrect body alignment, sitting or standing for prolonged periods of time, ailments related to bones or muscles, or weakness.

How do yoga Poses help prevent back pain?

Yoga is a natural remedy that contains exercising postures to relax, strengthen and build muscle stamina in your body. These postures not only relax your body but also calm your mind and positively impact your whole being.

Which yoga poses are best to relax your body?

There are many yoga poses that can help you relax your body. Each yoga pose has a special function and focuses primarily on each part of your body by relaxing and strengthening the muscles and ligaments of that particular body part.

What are the best yoga poses to prevent back pain?

Yoga, as mentioned earlier, poses are the most effective postures to prevent back pain as they primarily focus on supporting, strengthening, elongating, and relaxing the back muscles. You can perform these yoga poses as per your strength, energy, and stamina to release muscular tension and stiffness in your back.

Can I perform all kinds of yoga poses?

Yes, you can perform all kinds of yoga poses; however, starting off slow on your body is always best. Try four to five yoga poses initially, and as you build stamina and strength, you can add more yoga poses and stretches to your yoga sessions.

Can I perform all kinds of yoga poses



Yoga poses are the most helpful natural ways to alleviate any pain or discomfort in your body and spine. The yoga poses especially mentioned above are the most effective in preventing and treating back pain. This article has thoroughly discussed how yoga poses are related to back pain prevention and what the most effective yoga poses are to prevent back pain.




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