7 Easy Beginner yoga for Back Pain

If you’re suffering from chronic back pain or your back could use a little extra love, these yoga poses for back pain are just what the doctor ordered.

Enjoy each pose as it feels comfortable. Listen to your body and back off a bit if a pose causes pain or intense discomfort.


This pose gives your whole body a nice big stretch. Your back, chest, arms, shoulders, and legs will all love you for it.

Spread your feet about 12 inches from each other and keep your palms planted firmly into the ground.

One at a time, lift one heel off the earth and then bring it back down. This will offer an extra little stretch throughout each side of your body.

If your body is ready for it, begin to melt your chest down toward the earth and push your butt back to further deepen the stretch.

Hold for 3-4 breaths.


You’ll love this pose as it tones your spine and promotes the natural curvature of your lower back. Lay on your stomach with your feet hip-width apart and elbows directly under your shoulders.

If you’re looking for a deeper stretch, you can place a block under your elbows to prop you up further.

Hold for 3-4 breaths, lower down, and repeat twice.


Yoga for flexibility This delicious pose will have you melting into the earth.

It’s pretty intense but it will leave you feeling amazing.

Begin seated upright with your legs stretched out in front of you. Reach, reach, reach for your toes.

If you can’t quite make it, you’ll still benefit from an awesome hamstring and back stretch with your palms resting on your shins.

Hold for 3-4 breaths, and repeat twice.


This is probably the most relaxing standing pose you’ll find.

It’s great for strengthening your spine and increasing the flexibility of your hamstrings.

Relieve the tension in your back by slowly folding at the hips and reach for your toes.

If you can’t make it to your toes, simply hang where it feels comfortable and enjoy this gentle stretch.

Hold for 3-4 breaths, and repeat twice.


You’ll love the beautiful stretch this pose brings to your back. It’s a wonderful way to relieve tension from your spine.

Sit on the earth and extend your right leg forward. Place your left leg over your right thigh, and your right hand on your left knee.

Support yourself with your left hand placed behind you and gaze toward the direction you are turned.

Now gently twist to the left for a delicious stretch.

Hold for 3-4 breaths, repeat on opposite side.


Strengthen your back muscles as you elongate your spine and activate your abdominal muscles in this pose.

From standing, gently hinge from your hips and fold your torso over your legs. Shift your weight into your toes and press your hands into your shins.

Lift your chest, lengthen your back, and engage your stomach muscles.

Hold for 3-4 breaths, and repeat twice.

Related: 6-Minute Beginner Yoga Core Workout


Child’s Pose Yoga My favorite pose to connect with myself and the earth.

Give your back a much-needed rest in this pose as the tension of the day releases from your body.

Enjoy this resting pose after performing the above back poses or whenever your back needs a gentle reset.

Tags: Yoga, Beginner Yoga, Child’ pose, Back Pain.

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