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Easing the Ache: Yoga Poses for Soothing Back Pain

Many of my clients come to me with back pain being the common ailment affecting them. My first approach involves incorporating a mobility practice during their sessions. Incorporating yoga into your routine can be a gentle yet effective way to alleviate discomfort and promote spinal health. In this blog, we'll explore my favorite yoga poses that specifically target different areas of the back, providing relief and fostering overall well-being.

Cat-Cow Stretch (Marjaryasana-Bitilasana):

How to Do It:

Start on your hands and knees in a tabletop position.

Inhale, arching your back and lifting your tailbone (Cow Pose).

Exhale, rounding your spine and tucking your chin to your chest

(Cat Pose).

Repeat this fluid movement for 1-2 minutes, focusing on the breath.


Promotes flexibility and mobility in the spine.

Releases tension in the lower back.

Downward-Facing Dog (Adho Mukha Svanasana):

How to Do It:

Begin on your hands and knees, Lift your hips toward the ceiling,

straightening your legs.

Spread your wings wide and press your heels toward the floor.

Hold for 30 seconds to 1 minute, breathing deeply.


Stretches the entire back, from the shoulders to the calves.

Relieves tension in the spine.

Child's Pose (Balasana)

How to Do It:

Kneel on the mat, sitting back on your heels. Reach your arms

forward and lower your chest toward the ground.

Rest your forehead on the mat and relax your shoulders.

Hold for 1-2 minutes, focusing on the deep breaths.


Gentle stretch for the lower back.

Relaxes and releases tension in the spine.

Cobra Pose (Bhujangasana):

How to Do It:

Lie on your stomach with your palms next to your chest.

Inhale, lifting your chest off the mat, keeping your pelvis grounded.

Press through your hands, extending your arms.

Hold for 15-30 seconds, then exhale and lower.


Strengthens the muscles along the spine.

Stretches the front of the body, relieving compression in the lower


Extended Triangle Pose (Trikonasana):

How to Do It:

Stand with your feet wide apart.

Turn your right foot out and extend your arms parallel to the floor.

Reach toward your right foot with your right hands, keeping your

left arm extended.

Hold for 30 seconds, then switch sides


Stretches and strengthens the muscles along the spine.

Promotes better alignment and posture.

Pigeon Pose (Eka Pada Rajakapotasana):

How to Do It:

Start in a tabletop position.

Bring your right knee toward your right hand and extend your left

leg back.

Square your hips and lower your chest toward the floor.

Hold for 1-2 minutes, then switch sides.


Targets the lower back and hips.

Releases tension in the piriformis muscle, which can contribute

to back pain.

Supine Twist (Supta Matsyendrasana):

How to Do It:

Lie on your back with your knees bent.

Drop your knees to one side while keeping your shoulders


Hold for 30 seconds to 1 minute, then switch sides.


Gentle stretch for the spine and lower back.

Releases tension in the hips and lower back.

Incorporating these yoga poses into your routine can provide relief from back pain while promoting flexibility, strength, and overall well-being. it's essential to listen to your body and practice these poses mindfully, adapting them to your comfort level. Consistency is key, so make yoga for back health a regular part of your self-care routine to nurture a healthy and resilient spine. Remember to consult with a healthcare professional before starting a new exercise program, especially if you have pre-existing health conditions or concerns about your back pain.

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