When you're suffering from back pain, exercise is the last thing on your mind. However, yoga has shown to provide numerous benefits to ease the pain in your daily routines and activities. If you're suffering from chronic back pain, try out some of these 10 yoga poses.

When you’re suffering from back pain, the last thing on your mind is exercising. However, stretches, such as those performed during yoga, can help alleviate your pain. Yoga can also help strengthen your muscles which can help prevent injuries in the future.

Yoga and back pain has actually been studied. In 2011, a study published in The Archives of Internal Medicine, studied 228 people for six months to determine if yoga was effective for chronic low back pain. One group took yoga classes for over 12 weeks, and another group completed weekly stretching classes. A third group completed “self-care” and were given a book on back exercises.

After 12 weeks, those in yoga had fewer symptoms than others. They also reported better functionality and less difficulty completing everyday activities like bending down and walking up stairs. Those in the stretching classes saw just as much improvement as those taking yoga.

If you’re suffering from back pain, try one of these yoga poses to ease the pain.


Start on all fours with your hands planted firmly on the ground. Alternate between arching your back and then rounding it. The positions help stretch the back and massage the spine.

Spinal Twist

Sit down on the ground with legs extended. Bend your right leg and keep your foot flat on the ground. Twist to your right and place your right hand flat on the ground for support. Place your left elbow on your right thigh.

Downward Dog

Start on all fours with your hands planted firmly on the ground. Slowly raise your hips upward so your body is in an upside down “V.” Relax your body and try spreading your shoulder blades apart to stretch your upper back.

Seated Forward Fold

Sit down on the floor with your legs extended out in front of you. Fold yourself forward and reach for your shins, ankles or feet. Try to avoid rounding the back too much and length your torso so you feel the stretch. If the stretch hurts, bend your knees as needed to provide relief.

Child’s Pose

Once again, begin this pose on all fours. Keeping your arms extended, sit back with your butt resting just above your heels. Hold this pose for a few second. If you like, you can extend in one direction to feel more relief on one specific side of the back.

Locust Pose

Lie on your stomach with your arms beside you, palms facing upward. Your head should be face down, not turned to the side. Slowly tilt your head up and lift your upper body off the ground; do the same with your feet and legs. In this variation, you can clasp your hands behind your back to feel a full stretch in the back and upper body. Hold this pose for as long as you’re comfortable.

Triangle Pose

Stand with your feet hip-width apart. Rotate your right heel outward so it is in line with the arch of your left foot. With your arms extended tilt your right side and reach your right hand toward the ground. Touching the floor is not mandatory, if your left upper body starts to twist forward, you’ve gone too far. Reach your left hand toward the sky and look up at your left arm and hand, so long as this doesn’t hurt your neck. Hold this post for about five seconds and then repeat for the left side.

Pigeon Pose

Start in the downward facing dog pose. Draw your right knee forward and turn your leg toward the left as if you’re creating a figure 4. Slowly bring your butt down and keep your left leg extended. The front of your left thigh should be on the floor. Position your right heel so it’s in front of your left hip. Place your hands on either side of your hips and inhale. Hold the position for 5 to 10 seconds and then repeat on the other side. This wonderful pose stretches your hip rotators and flexors.

Upward Facing Dog

Start in the downward facing dog pose. Move into an upper push-up position and slowly bring your hips down and adjust your feet so your toes are on the ground. Keep your hips and thighs just barely off the ground and keep your arms extended. Look straight ahead, relax, inhale and exhale.

Sphinx Pose

Start lying face down on your stomach with your arms on your side. Slide your hands up toward your head until your elbows are directly under your shoulders with your palms facing down. Your arms and shoulders should create a “goal post.” Tilt your head up, bring your chest up and press your forearms and palms firmly on the ground. Hold the pose for about 30 seconds.

The Bonati Spine Institute provides advanced back and neck pain treatment for patients. Receive sciatica treatment, spinal stenosis treatment or treatment for a variety of spinal conditions with us.