Yoga for Back Pain Relief: Simple Poses for a Healthy Spine

By Kribuddha Wellness • August 30, 2025

Back pain is one of the most common health concerns in today’s lifestyle. Whether caused by long hours of sitting, poor posture, or stress, it affects both young and old. Yoga offers natural, effective relief by gently stretching and strengthening the spine.

Benefits of Yoga for Back Pain

• Improves posture and spinal alignment
• Relieves stiffness and tension in the back muscles
• Strengthens the core and lower back
• Enhances flexibility and mobility
• Promotes relaxation and stress relief

Best Yoga Poses for Back Pain Relief

1. Bhujangasana (Cobra Pose): Gently stretches the spine and reduces stiffness in the lower back.
2. Marjariasana (Cat-Cow Stretch): Improves flexibility and releases tension in the back.
3. Balasana (Child’s Pose): A calming posture that relaxes the spine and relieves stress.
4. Setu Bandhasana (Bridge Pose): Strengthens the back and opens up the chest.

Safety Tips

Practice on a yoga mat, move slowly, and avoid overstretching. If you have severe or chronic back pain, consult a doctor or certified yoga instructor before starting.

With regular practice, yoga not only eases back pain but also builds a stronger, healthier spine for the future.