If you sit at a desk all day for work, or if you’re getting older, or if you’ve ever exercised too hard, you’ve probably experienced some sort of back pain. Back pain is no fun at all. But there are ways to relieve the stress you’ve put on your back all day.

We’ve joined with Biddulph, Hunstman, and Dalling Orthopedic Surgery in Idaho Falls to bring you this list of yoga poses that will help you relieve your back pain.

Corpse Pose

Start out in corpse pose. To do this, simply lie on your back with your arms at your side. Take a few deep breaths and let your back relax to the floor.

Child’s Pose

12 Yoga Poses to Relieve Back Pain

Next, roll onto your hands and knees and fall back into child’s pose. Your knees should be bent, with your buttocks touching the heels of your feet. Your arms should stretch out in front of you.

Cat & Cow Pose

Come back up onto your hands and knees. As you inhale, arch your back, letting your belly relax towards the floor. On your exhale, round your spine up towards the ceiling. Repeat 3-5 times.

Downward Dog

12 Yoga Poses to Relieve Back Pain

Come up onto your feet, with your hands still on the floor in front of you. Lower your heels as close to the ground as possible. Keep breathing deeply as you feel the stretch in your back.

Lunge on One Knee

Bring one foot out in front of you, bending your knee at a 90-degree angle. Let your other leg stretch out behind you, leaving the top of that foot on the floor. Switch sides and repeat.

Warrior I

12 Yoga Poses to Relieve Back Pain

Keeping one leg behind and the other bent in front of you, come up off the floor into Warrior I, stretching your arms up and back to relieve the tension in your spine. Switch sides and repeat.

Triangle Pose

From Warrior I, straighten out your front leg, place your opposite hand down on the ground in front of your leg, and raise your other arm up into the air, opening your chest with your legs. Switch sides and repeat.

Cobra Pose

Lay down on your stomach. Inhale as you lift your chest off the ground, support yourself with your hands on the ground at your sides. Exhale.

One Leg Forward Fold

12 Yoga Poses to Relieve Back Pain

Sit on the ground with your legs spread out in front of you. Bend forward and grab one foot, holding for 3-5 deep breaths. Switch side and repeat.

Knees to Chest

Lay down on your back. Bring one knee up to your chest and hold for 3-5 deep breaths. Switch sides and repeat.


Lay down on your back with your arms stretched out to both sides of you. Raise your left foot across your body as close to your right hand as you can get. Hold for 3-5 deep breaths. Switch sides and repeat.

Corpse Pose

Come back to corpse pose. Relax every muscle in your body. Breathe deeply for a couple minutes and let your spine relax.

When you’re done, roll slowly up into a sitting position before standing.


12 Yoga Poses to Relieve Back Pain

Have you tried yoga to help ease your back pain?