6 Beginner Yoga Poses to Try for Back Pain (And Why You Should)

Whether you live a sedentary or active lifestyle, no one is immune to back pain. Approximately 80% of Americans experience low back pain at least once in their lives, according to the Mayo Clinic. Plus it is more common among adults between 35 and 55 years old. Some of the most common causes of back pain are a muscle spasm, strained muscles and ligaments, or the result of a quick movement brought about by lifting something too heavy improperly. Some everyday activities at home or the office also cause back pain.

Now that we live in a world of computers, this has become more inevitable. Sitting and bending down for long periods when using computers obviously results to an increased back pain over time. So, how do we combat this since we really can’t avoid working on our computers for long periods of time?


Some recent studies prove that a wisely adapted set of yoga poses may help reduce pain. Since it is a mind and body practice, as well as a popular health practice among many adults, people are doing yoga to maintain or improve their health and well-being. They also do yoga to address back and neck pain. Many people also attribute their freedom from anxiety or arthritis from yoga.

6 Yoga Poses for Back Pain

With all the many yoga poses there are for strength and flexibility, what are the poses that are best in addressing back pain?

Here is our list. We are giving you six of the best yoga poses, the parts of the body they stretch, and how they strengthen your back.

Let’s get going.

1. Downward-Facing Dog (Adho Mukha Svanasana)

The Downward Facing Dog stretches the shoulders, hamstrings, calves, arches and hands. The pose also strengthens the arms and legs. Plus, it helps prevent osteoporosis.

Here’s the quick YouTube tutorial by Yoga Journal.

2. Upward Facing Dog

This pose not only helps address back pain, but is also improves your posture. This pose stretches the chest and lungs, shoulders and abdomen. The pose strengthens your spine, arms and wrists.

Here’s the quick YouTube tutorial by Yoga Journal.

3. Sphinx Pose with Lion’s Breath

The Sphinx Pose is a gentle backbend that stretches and opens the chest, lungs and shoulders. It also strengthens the spine and firms the buttocks.

Here’s how the Sphinx Pose is done as provided by  YogaGlo

And then end the pose with this Lion’s Breath. Stretching your entire face by doing this helps you relieve tension and stress.

4. Warrior I Pose (Virabhadrasana I)

This pose stretches your arms, legs, shoulders, neck, belly, groins and ankles thus energizing your entire body and improving your balances, focus and stability. It also opens your hips, chest and lungs.

This is how it is done according to Yoga Journal.

5. Plank Pose

Aside from building upper and core body strength, the plank pose lengthens your spine. It also strengthens the muscles in your lower back.

View this tutorial for how to do the plank pose by Howcast.

6. Camel Pose (Ustrasana)

This pose stretches and strengthens the shoulders and back so it definitely improves posture as well. Your lower back pain is absolutely addressed because it loosens up the vertebrae and improves flexibility in the spine.

View this quick yoga camel pose demonstration from BeFit. Just be careful not to overdo it if you are a beginner.