Yoga Poses for Back Pain


You can easily alleviated Both waist and lower back pain by practicing a few yoga routines. If you want to get rid of these pains naturally, without using any drugs, these oriental and ancient technique may be helpful. I will be sharing with you the best posses to increase flexibility and elasticity of tissues in order to relieve this discomfort.



Stand with your back straight, arms stretched over your body and open at the width of your hips legs. Open your toes, so you can see the mat and lengthen the spine. Take your shoulders back, turn palms forward and open them. Look forward and chin slightly leads the chest to protect your lower back.

PutΒ  a mat on the floor for supportΒ  and take your buttocks toward the heels. Inhale as you lengthen your back and bring your hands on your thighs. Keep your shoulders relaxed and look forward. Your torso should remain upright throughout the exercise as you inhale and exhale deeply soft time you consider.


The next position is called the mediator, sit on a mat or rug and cross your legs, aligning heels. Put one foot before the other and place your hands on your thigh muscles. Keep your torso upright, your eyes forward and inhale and exhale for 60 seconds.

This is the easiest and most conventional Yoga poses in meditation sessions. It massages the muscles of the abdomen and internal organs, expands our ability to breathe and helps us strengthen and relax our back and shoulders.

Remember to perfect this pose you must synchronize your breathing with the movements and perform deep breaths, inhaling through the nose filling the abdomen, then the chest area and, finally, the area of the collarbone.Β  These yoga routine will help relieve waist pain and release stress and anxiety, as the practice has also mental benefits .


  • I just stood up for the first one! Thank you πŸ™‚

  • Siedah

    I’ve been having the worst pains. When I am stressed my neck, shoulders, and back tenses up.

  • Oh this is exactly what I need now! Just in time. I am trying out already. Thank you so much, for sharing πŸ™‚

  • I definitely need this post right now. I actually just left PT and they recommended CAT/COW and Child pose as well

  • Mehar Zariwala

    Definite must!

  • Madeline Weinstein

    Thank you! I have been looking for new stretches for my back!

  • JoJo Tabares

    Thanks. My lower back has been very painful lately.

  • Catrina

    Definitely need this. After having my 2nd child just a few months ago, my back needs some help.

  • Heather Marie

    Simple and easy to incorporate into my mornings! Thank you for sharing.

  • Bekah

    Thanks for sharing πŸ™‚ Something I can do with my daughters πŸ™‚

  • stefany

    Thanks for sharing this. Great as a morning exercise.

  • Kirstie Ganobsik

    As a person who has lower back pain flair-ups, I’m always looking for new ways to ease it naturally. I’ll definitely be adding these poses into my routine!

  • Awesome! I have back pain just because my posture is so awful! Hopefully these help! πŸ™‚

  • Great post! My lower back is always screaming at me, so I really appreciate this!

  • Candy Kage

    In my mid 50’s and very interested in these yoga positions for my back.

  • Barrie (Daily Dump)

    I have a terrible back. I’m going to have to give this a whirl. Thank you!

  • Marie Mack

    These are great! Sometimes I get back pain from sitting in an office chair all day…I will definitely be trying these!

  • Thank you for sharing these. My husband and I both suffer from back pain so these will be very helpful for us! We look forward to trying them!

  • Loving Christ

    My daughter was just talking to me last night about back pain and I told her I would look up some ideas to help her naturally. So thankful to find these!

  • Shanda Lyons

    Great info! Thanks!

  • Great info. Thanks!

  • Alpana Deo

    That’s a really useful post for back pain sufferers and also for those who want to stay away from back pain. Thanks..!!

  • Brittany Muddamalle

    I hurt my back earlier last month and yoga has been so helpful!

  • Paige Strand

    I think this would be nice for breaking up the day at work! Thanks πŸ™‚

  • Cristina Alciati

    Nice and simple yoga poses to give you a bit of relief when you start to feel your lower back tensing up! πŸ™‚

  • prettyandfun

    I’m so glad I found this post! Too much sitting at my desk today has caused some lower back discomfort, so I’m going to give these poses a try before reaching for the Tylenol. Thanks for sharing!

  • Gideon Okorie

    Have this persistent waist pain hope this helps

    Greetings from

  • Yoga is really a good posture and relaxation exercise. It doesn’t only relieve tension especially on the back area, it actually also boosts your overall physical and mental health. You only have to make sure that before doing yoga, or any exercise, you have to consult your physician so he/she can instruct you which movement you should avoid or do specially if you have back pain.

    If you want to know more yoga poses, specially if part of your daily routine involves too much sitting, you can check our site:

  • Glad to read this important Info. thanks for sharing this.

  • You had me at yoga! I have been practicing now for 10+years and I can’t believe how much it has brought to my life. The physical perks are great but the calmness I feel is fantastic. My mind is clear and focused and most days I feel really great!