Back pain is a struggle so many of us deal with, whether it’s from sitting at a desk all day, lifting heavy things, or anything in between.
If you’re new to yoga, don’t worry! This blog will help you ease into it and find poses that support you so you can start feeling some pain relief.
You are in good company with leaning into yoga. Even professional athletes swear by it. Take Mike Daniels, former Cincinnati Bengals defensive tackle, who added yoga to his routine to manage injuries and keep his back strong. If yoga can help an NFL player, it can work for you too.
Let’s break down a few poses to target each part of your back—from lower to upper—so you can start relieving some pain.
Pose for the Lower Back
If your lower back feels tight or achy, you’re not alone. Sitting too long, lifting heavy items, or simply overdoing it at the gym can create tension here. Let’s start with a simple pose for release.
Pose: Child’s Pose (Balasana)
Child’s Pose is a gentle stretch for your lower back that allows tension to melt away.
How to Do It: Kneel on the mat, bring your big toes together, and sit back on your heels. Extend your arms forward as you lower your torso between your thighs. Hold this for a few breaths and feel your lower back stretch. A variation of Child’s Pose looks like this:
Poses for the Mid-Back
The mid-back can carry the weight of poor posture, especially from hunching over devices all day. Here’s a movement that helps.
Pose: Cat-Cow (Marjaryasana-Bitilasana)
Cat-Cow is a flowing movement that stretches and warms up your spine, promoting flexibility and relieving tension.
How to Do It: Start on all fours, inhale as you arch your back and lift your head and tailbone (Cow Pose), then exhale as you round your spine and tuck your chin (Cat Pose). Move with your breath, feeling each vertebra move. Heres how it looks in action:
Poses for the Upper Back and Shoulders
Upper back pain often stems from hunching or stress. Here’s a pose to open up that area.
Pose: Thread the Needle
This twist reaches deep into the upper back and shoulders, relieving tension and improving mobility.
How to Do It: Begin on all fours. Slide your right arm under your left, bringing your right shoulder and ear to the mat. Keep the left arm extended or bring it overhead for a deeper stretch. Hold for a few breaths, then switch sides.
Making Yoga a Habit
Back pain doesn’t have to be something you just live with. Just a few minutes of these poses each day can help strengthen your back over time. Take it slow, explore each pose, and if you need extra help, check out Yoga with Adriene’s Yoga for Back Pain video. She’s supported millions with this classic video, focusing on comfort and making it easy to ease into back pain relief. Friendly reminder that a clean yoga mat is essential for a safe and refreshing practice. Here’s an easy DIY yoga mat cleaner to keep germs away and extend the life of your mat.
Final Thoughts
- The key is consistency. You don’t have to be a pro, just keep showing up. Yoga can feel like a relaxing yet powerful way to reconnect with your body and rediscover comfort and strength from within. Let me know if you give these poses a try!
