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Yoga Poses to Alleviate Back Pain

Yoga Poses to Alleviate Back Pain

Stretches that Offer Relief for Back Pain

Many people find themselves pushing through minor aches and pains, but lower back pain can be hard to ignore. Fortunately, yoga and dynamic stretching can help to give you some relief.

Cobra Yoga Pose

Cobra Pose

Practicing the cobra pose is an excellent way to increase the flexibility of your spine while alleviating tension and stiffness. Follow these steps to give your lower back a stretch with cobra pose:

  • Start by lying flat on your stomach, making sure that your feet are together with the tops of them against your yoga mat.
  • Your hands should also be on the yoga mat beneath your shoulders with your palms on the mat and your elbows tucked into your sides.
  • As you inhale, straighten your arms and lift your chest and sternum off of the mat. Be sure to keep your hips, legs, and ankles on the mat.
  • Hold this pose for about 30 seconds.

Puppy Yoga Pose

Puppy Pose

The puppy pose is a combination of child’s pose and downward dog, allowing you to lengthen the spine and release tension in your back. Follow these step-by-step instructions to perform the puppy pose:

  • Start on all fours on your yoga mat, making sure your palms are aligned with your wrists and your hips are aligned with your knees.
  • As you release your breath, move your hips toward your heels, forming a right angle with your legs. Your palms should remain on the mat, outstretched in front of you.
  • Once in this position, drop your forehead to the mat, allowing your neck to relax.
  • Breathe into this position for about 30 seconds to one minute.

Cat-Cow Yoga Post


Cat-cow is a combination of 2 different yoga poses, Marjaryasana and Bitilasana, which are done in a sequence. Doing these two poses together can help to improve your posture, strengthen your back muscles, and relieve tension in your lower back. Follow these steps to perform these two asanas to support your lower back health:

  • Start out on all fours on your yoga mat, making sure that your hands are aligned with your shoulders and your knees are aligned with your hips. Your spine should also be in a neutral position.
  • To move into cow pose, arch your back by lifting your sit bones (ischial tuberosity) and chest up toward the ceiling while allowing your stomach to dip toward the floor.
  • Hold this position for about 30 seconds.
  • To move into cat pose, round your spine toward the ceiling by drawing your tailbone toward the floor and allowing the head to drop as well.
  • Hold this position for about 30 seconds.
  • Repeat these two poses, alternating between them 3 times each.

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