What Are the Best Yoga Poses for Back Pain Relief?

Back pain is a common issue that affects millions of people globally. If you’re wondering what are the best yoga poses for back pain relief, you’re in the right place. Yoga is one of the most effective natural methods to ease tension, strengthen your spine, and improve posture.

In this post, we’ll break down the top 7 yoga poses that are known to relieve back pain and promote better spinal health.

1. Child’s Pose (Balasana)

Among the best yoga poses for lower back pain relief, Child’s Pose gently stretches the spine and relaxes the body.

How to do it:
Kneel on the mat, bring your big toes together, and stretch your arms forward while resting your forehead down. Stay in this pose for 30–60 seconds.

2. Cat-Cow Pose

If you’re searching for what are the best yoga poses for back pain relief, this one is essential. It increases spine flexibility and reduces stiffness.

How to do it:
Begin on all fours. Inhale as you arch your back (Cow), and exhale as you round it (Cat). Repeat 8–10 times.

3. Downward-Facing Dog

This classic yoga pose lengthens the spine and strengthens the muscles around the lower back.

How to do it:
From hands and knees, lift your hips toward the ceiling. Keep your spine long and heels reaching toward the floor.

4. Sphinx Pose

This gentle backbend is great for beginners and those with chronic back discomfort.

How to do it:
Lie on your belly, place elbows under shoulders, and lift your chest. Engage your lower back gently and hold the pose for 30 seconds.

5. Bridge Pose

Bridge Pose strengthens the back and glutes while opening up the chest.

How to do it:
Lie flat, bend your knees, and lift your hips upward. Keep your shoulders grounded and hold for 20–30 seconds.

6. Supine Spinal Twist

One of the best yoga poses to release tightness in the lower back and hips.

How to do it:

Lie on your back, pull knees to your chest, then twist both legs to one side while keeping your upper body still.

7. Legs Up the Wall

A calming and restorative pose, it improves circulation and relieves lower back stress.