5 Yoga Poses to Soothe Back Pain

These gentle and safe yoga moves will help relieve back pain and help you de-stress.

March 26, 2014
dead bug pose
1/6 Beth Bischoff

There are loads of reasons you could have back pain. Maybe it’s the way you sleep. Maybe it’s the way you exercise (check out our list of 10 worst exercises for your back). Maybe you’re incredibly stressed and it’s causing you to slouch with anxiety. Whatever the case may be, research shows that moving more can be the best medicine for your aching muscles and joints. Our movement of choice? Yoga.

More: 5 Stress-Reducing Yoga Poses

There are loads of yoga poses that help with stress relief also help with back pain. We caught up with Kimberly Fowler, founder of YAS Fitness Centers, and got her 5 go-to yoga moves to reduce that back tension. The good news? These are poses that anybody can do, so unroll that yoga mat and get to feeling better.

child's pose
2/6 Mitch Mandel
Child's Pose

Child’s pose helps to decompress your lower back, and if your back is hurting this is a quick and simple pose to do. Come to the floor with knees bent. Sit back on heels with legs and feet touching.

Lean forward and rest your torso on your thighs. Bring arms out in front of you. Breathing into lower back, give it some attention.

Hold this pose for about a minute and give it time to relax

forward bend knees bent yoga
3/6 Beth Bischoff
Standing Forward Bend With Your Knees Bent

Bring feet about hip width apart. Hinge forward and release head toward the floor.

Bend knees and then rest chest on thighs.

Fowler suggests that this is one of the best poses to do after you’ve spent a lot of time sitting at a desk or in front of a computer.

More: ‘Yoga Mom’ & Pint-Sized Daughter Mini Kill Us With Cuteness

4/6 Beth Bischoff

Lie on stomach with legs straight back. Bring hands at shoulders, and then press into hands to lift the chest.

Keeping the elbows bent, hold for 30 seconds and then repeat 3 times.

Fowler notes that cobra is particularly good for your lower back is it’s a counter pose to sitting at a computer, which is forward flexion.

5/6 Beth Bischoff

Get on hands and knees with hands lined up beneath shoulders and knees in line with hips. Take a deep breath in, and inhale to bend your spine so abs are drawn toward the floor, head tilted up. On an exhale, arch back upward, curling chin toward chest, tucking tailbone under. Repeat this 5 times for best results.

dead bug pose
6/6 Beth Bischoff
Dead Bug Pose

Lie on back and reach up to grab the out sides of feet. Try to bring knees toward the floor.

This pose is great for releasing the sacrum, so lower back needs to be on the floor (or mat) in order to get the full effect.

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