4 Simple Yoga Poses to Relieve Back Pain

Muna Hassan


(Photo by Elly Fairytale from Pexels)

There are multiple causes for back pain. Knowing the reason behind your discomfort is the best way to get to the source for treatment. If you’re not sure what the reason for your tension is but you need back pain relief now, here are three poses to help you release tension.


Bridge pose is great for releasing built up tension in the lower back and hips while simultaneously strengthening the glutes and inner thighs. These are good things, considering weak glutes and tight hips are two of the top causes of back pain.

To find back pain relief:

Lay on your back. Bend your knees, keeping your feet on the floor. Pull your heels as close to your butt as you can. Engage your core by pressing your back firmly against the ground. Place your hands on the floor next to your hips and press down. As you do this, begin to lift your hips off the ground. Squeeze your butt muscles together to lift your hips even higher up. Imagine pressing your heels into the mat as much as you can while bringing your chest and hips closer to the ceiling. You should feel a stretch through the front of your hips as well as your upper and lower back.

Supine twist

Supine twists are great for alleviating tightness built up along the muscles surrounding the spine. This gentle variation can be modified if your back is extremely tight by using a blanket, pillow or bolster.

To find back pain relief:

Lay on your back. Bend your knees, and bring your feet off the ground so your knees are over your hips. Spread your arms out to your sides on the floor. Take a deep breath in and look to the right. On your exhale, allow your legs to float to the ground on your left side. Just know, it is more important to get your knees to stack on top of each other on the ground than it is to keep your shoulders on the ground. If your shoulder happens to float off the ground, no big deal. Work on getting your knees stacked on top of one another as much as you can.


This is one of the most essential duos in stretching the upper and lower spine for back pain relief. And for good reason! Flowing through these two poses can relieve tension that has built up throughout the spine for a gentle, relaxing release.

To find back pain relief:

Start on your hands and knees. To get into cow, take a deep breath in and drop your belly toward the ground. At the same time, lift your head up, pulling your chest forward. To flow into cat, exhale and begin to round your upper back toward the ceiling. Drop your chin to your chest. Once you have these two poses down, try flowing from one to the other. To do this, inhale into cow, and exhale into cat. Continue flowing to for upper and lower back pain relief.

If you have issues, tightness, tension or soreness in your upper or lower back, try these yoga poses. Back pain relief may only be a few poses away!

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Muna has been a journalist and fitness professional for more than 10 years. With degrees in exercise science and dietetics, Muna focuses on informing people about how to lead a healthier lifestyle. Muna is the owner of Body and Mind by Muna, an online gym for at-home workouts, as well as MuslimahFit, a fitness app for women.


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