Yoga For Back Pain – Yoga Poses For Upper, Mid & Lower Back Pain

Yoga for Back Pain

Yoga For Back Pain – Yoga Poses For Upper, Mid & Lower Back Pain

Back pain can be a huge issue at times. It can be so severe that you might require the help of a doctor. Your doctor might ask you to get an X-Ray done. Having viewed the X-Ray, he might suggest you a reputed physiotherapist. Well, physiotherapy is good but it’s a matter of time and cost. When you have such effective poses of yoga for back pain then why do you need a costly physiotherapist?

80% of people suffer from back pain at some time in their lives. The lower back is becoming a concern for many around the world, especially those who sit for long hours at their jobs. If the pain isn’t severe then there are easy to do yoga exercises for lower back pain relief.

Apart from that people also suffer from upper back pain and middle back pain. Back pains are a cause of today’s fast-moving world. Sitting in the office for long hours is the biggest cause of back pains. So, let’s check out how you can get a relief from back pains just by performing yoga poses.


Yoga for Upper Back Pain

Here are 4 yoga poses for upper back pain which you can practice at your home.


1. Salabhasana (Locust Pose)

Salabhasana (Locust Pose)

This yoga pose should only be performed if your doctor gives you the permission to do so. To perform this yoga pose, firstly, lay down on the floor in an upside-down position. Staying in that position lift your head, shoulders and chest.

Your lower ribs, pelvis and stomach will support your body and help in balancing the pose. Feet should be lying flat on floor. Keep your hands lying flat on floor with palms facing the ceiling. Look in forward direction or slightly up. Stay in this position for thirty seconds to a minute.

To give more stretch to your back you can also perform the same pose with the legs stretched slightly upwards.


2. Viparita Virabhadrasana (Reverse Warrior Pose)

Viparita Virabhadrasana (Reverse Warrior Pose)

To start this pose, stand with your feet 4-5 feet apart and arms at your sides. Turn your left foot by 90 degrees and right foot slightly by 45 degrees. Raise your arms (palms facing down) to the side at shoulder height level and parallel to the floor.

Exhale and bend your left knee making your thigh parallel to the floor. Keep your right leg straight. With another exhale, touch your right thigh with your right hand. With inhale, lift your left arm up towards the ceiling.

Slightly tilt your head and look to your left hand’s fingertips. Give some stretch to your hips and chest. This is one of the best poses for upper back stretches to relieve pain.

Hold this pose for 10-20 breaths. Then, exhale and come back to starting position. Now, again perform the same steps on the opposite side for same length of time.


3. Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana (Bridge Pose)

This is the most effective pose of yoga for back pain. To do this yoga pose, lie down straight on yoga mat. Fold your knees and keep your feet flat on the floor. Exhale and lift your hips up towards the ceiling.

Try to touch your heels with your fingertips. Stay in this position for thirty seconds to a minute. Exhale, and bring your hips back to the floor.


4. Makara Adho Mukha Svanasana (Dolphin Plank Pose)

Makara Adho Mukha Svanasana (Dolphin Plank Pose)

Firstly, get down on your knees and hands. Your wrists should be directly under your shoulders and knees directly under your hips. Next, lower your elbows to the floor, keeping forearms parallel to each other.

Step back with your feet and align your heels over toes. You should keep your head in line with spine and gaze between your palms.

Stay in this position for thirty seconds to a minute.


Yoga For Middle Back Pain

There are many references for yoga for back pain beginners. Before heading for any pose, you must consult your doctor. If you feel a slight pain in your back after performing any yoga poses mentioned below then you must stop right away and consult a doctor before attempting any yoga pose.


1. Uttana Shishosana (Extended Puppy Pose)

Uttana Shishosana (Extended Puppy Pose)

Extended puppy pose stretches shoulder, spine, lower back and arms. It releases tension from shoulders and lower back.

Start by coming to all fours keeping shoulders above your wrists and hips above your knees. Now, slowly walking your hands in front and lowering your chest towards the floor. Gently, bend your forehead down to the floor.

Press palms of your hands, lengthen your spine and reach your hips up towards the ceiling. Remain in this pose for 5-10 breaths, then gently come back to starting position.


2. Janu Sirsasana (Head-to-Knee Forward Bend)

Janu Sirsasana (Head-to-Knee Forward Bend)

To perform this pose of yoga for mid back pain, sit comfortably on yoga mat. Extend your left leg in front and bend right foot against inner thigh of left foot.

Inhale and raise your arms up and lengthen your spine. Exhale and bend forward to touch toes of left foot with your fingertips. Try touching the head with left foot knee. Hold this posture for 3-5 breaths.

Lastly, inhale and brings your arms over the head and try the pose with other side.


3. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)

This is the best pose of yoga for back pain relief. Lie on your stomach keeping your feet few inches apart. Make sure to keep tops of your feet should rest on the floor. Keep your hands under the shoulders and elbows close to torso.

With an inhale, gently lift your head and chest up towards the ceiling. If possible, straighten your arms, tilt your head back and give your spine more stretch.

Stay in this pose for 5-10 breaths. Then, with an exhale, release the pose.


4. Parsva Balasana (Thread the Needle Pose)

Parsva Balasana (Thread the Needle Pose)

This pose will provide relief to those having pain in their back, shoulder and neck. Come in all fours, placing wrists under your shoulders and knees under your hips. Keep your knees hip width apart.

With an exhale, bring your shoulder down and slide your left arm (with your palm facing upwards) underneath your right arm. Rest your left ear and cheek on the mat and keep your gaze towards left palm.

Hold this pose for 30-60 seconds. Then, try the same steps on the right side.


Yoga for Lower Back Pain

Below mentioned yoga poses for lower back pain can be easily performed by anyone suffering from back pain. Let us take a glimpse of the various yoga poses to be performed to cure lower back pain.


1. Balasana (Child Pose)

Balasana (Child Pose)

To start this pose, firstly, come into table pose. Keep your knees slightly apart.  With an exhale, lower your hips to the heals and head to the floor.

Place your arms in front of your head with palms facing the floor. You can also place arms along side of your body keeping palms facing the ceiling.

Hold this pose for 5-10 breaths. Lastly, to release this pose, inhale and come back to seated position.


2. Marjaryasana & Bitilasana (Cat – Cow Pose)

Marjaryasana & Bitilasana (Cat - Cow Pose)

This pose gives your back a good stretch and brings flexibility to your spine. Start with table pose by balancing your body weight on your palms and knees.  Keep your wrists below your shoulder and knees below your hips. Keep your knees hip-width apart.

From this position, move into cow pose. With an inhale, lift your chin and chest upwards and drop your belly towards the floor. Keep your gaze towards the ceiling.

Next, move into cat pose. With an exhale, bring your belly to the spine and round your back. Keep your gaze towards your knees.

With an inhale come in cow pose and with an exhale go to cow pose. Repeat this for 10-20 times.


3. Supta Matsyendrasana (Supine Twist)

Supta Matsyendrasana (Supine Twist)

Supine spinal twist is one of the best poses for yoga for back pain and stretching spine. To perform this pose you need to be in a relaxed supine position.

From here, lift any of your knees. When the knee is atop, make it cross the other leg and place it gently on the ground across the other leg. You can use your hand to push the knee to touch perfectly on ground while keeping your shoulders well rooted on the ground.

Hold in this position for a few seconds then stretch your other hand on the ground and look towards it. This pose will twist your body.

Come back to supine pose and do the same steps for opposite side of your body.


4. Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana (Sphinx Pose)

Sphinx pose stretches your back and is a pose for beginners and often seen as a substitute for cobra pose. This pose is very helpful in stretching the lower back.

Lie down upside down with your legs, belly and chin perfectly rested on the ground. From here, lift your head by the help of your elbows while keeping the abdomen and legs on the ground.

Make sure you are always looking straight and your legs are perfectly grounded when performing this pose. Try this pose for 3-5 times.



Yoga like everything else in the world, if not done properly causes a serious injury to the body. Take guidance from experience yoga teacher to learn correct steps of doing yoga poses and avoid any injuries. Yoga can join local yoga classes or visit yoga retreats in Rishikesh to learn yoga and get relief from your back pain.

Yoga for back pain is really effective and can be done easily at your home. There are different yoga poses addressing lower, middle and upper back. In case, you feel any kind of discomfort while performing yoga poses then you must stop immediately.