3 Yoga Exercises for Back Pain Relief

3 Yoga Exercises for Back Pain Relief

Back pain can affect anyone, but it’s most common among people older than 40 years old. This can happen for various reasons, including herniated disc due to aging or injury, arthritis, osteoporosis, muscle tension and tightness in the back, any disease or condition that causes inflammation in the area around the disk, such as spinal stenosis or spondylolisthesis. Yoga for backpain relief can be helpful for people, as it often alleviates pain caused by muscle tension.

There are many natural ways to relieve back pain, ranging from stretching and strengthening exercises to massage therapy. Yoga is an exercise and movement practice that originated in India and is still widely practiced today. It comes in many forms, with some emphasizing physical postures and movements, others including breath or meditation, and still others focusing on the mental aspect of the practice. 

The American Journal of Physical Medicine found that yoga may provide more benefits than conventional back care treatments such as pain medication. In this blog, I demonstrate three yoga poses that will help to relieve any type of back pain you experience. If you’re looking for a new way to relieve your back problems without seeking medical treatment, here are some exercises to try out.

3 Back Pain Relief Yoga Poses

CLICK HERE to watch the YouTube video.

1. Legs On The Wall Rotating In And Out

Legs On The Wall Rotating In And Out- yoga for back pain relief

Legs On The Wall Rotating In And Out

Lie on a mat on the floor and bring your legs up against the wall. Your legs should be at a 60-70 degree angle. Rest your legs on the wall and focus on rotation. Your thigh rotates in and out, targeting the rotator muscles of the hip. If you have back pain, those muscles tighten up. This exercise will help to loosen those muscles, decreasing the stress on the low back. Do 5 repetitions in each direction, for a total of 10 movements. Progress to one set of 10 repetitions.

2. Piriformis Stretch

Piriformis Stretch- yoga for back pain relief

Piriformis Stretch

Target the rotators in the hip, as they play a big role when it comes to back pain. Lie on the floor and bend both of your knees, using your muscles to bring the knee out. Look for a light stretch in the hip area. When you feel that light stretch, hold it for 20 seconds, then relax. Move over to the other side and hold that for 20 seconds. Go through the exercise on both sides. If you find this too easy, you can intensify the exercise by pushing your leg out to the point where you feel a slight stretch.

3. Press Up

Press Up

Press Up

We are working on the mobility in the back. Lie on the mat with your hands at shoulder height. Press up and arch your back, trying to arch in the whole spine before lowering back down. Do 5 repetitions, holding it for a second or two and at the top point, and then lowering back down. Progress to 10 repetitions. Go through the exercise in a smooth controlled movement and with each repetition, try to go a little bit farther to work on the mobility in the back.


When you’re feeling stiff, achy, and arthritic-like pain in your back, it can be hard to do anything. It can even be hard to get out of bed sometimes. Luckily, there are some really easy yoga exercises to help ease your discomfort so that you can continue with your day and start feeling less pain

If you want to end your back soreness once and for all, then click here to check out the Low Back Pain Solved program.

Low Back Pain Solved