7 yoga exercises that help reduce back pain

Back pain doesn’t always shout, it starts as a dull ache, a twinge while getting up, or a heaviness after a long day. Modern life doesn’t help, too much sitting, poor posture, and constant screen time quietly strain the spine.
Yoga has long been seen as a gentle and healing companion for back pain. But here’s the catch: not all yoga poses are created equal. While some stretches are commonly recommended, they don’t always work for everyone. The truth lies in understanding the body’s needs, the intention behind each pose, and doing it with patience. Here is a list of 7 yoga poses that will help a person reduce the pain in their back.

When one leg is stretched and the other remains grounded, the nervous system calms down, the spine decompresses slightly, and the sacrum gently realigns. Using a yoga strap to support the lifted leg removes any pressure on the back. It’s passive, peaceful, and surprisingly powerful.

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This pose creates a subtle traction in the lumbar region. The blood flows away from swollen tissues, inflammation settles down, and the pelvis softens. A folded blanket under the hips can add a therapeutic lift. It’s stillness that slowly restores.

Unlike Cobra, Sphinx with a bolster or pillow allows the body to experience a supported lift. It awakens the thoracic spine—often stiff due to slouching—and strengthens the lower back without triggering pain. When held with mindful breathing, it becomes a dialogue between the belly and the spine.

In this pose, the knees drop to one side while the chest remains facing upward. The movement is minimal, but the effect is immense. The spinal muscles learn to soften, fascia releases built-up tension, and the digestive system also gets a nudge. It’s a spinal sigh.

By gently rocking side to side in this pose, the back massages itself against the floor. The sacroiliac joints, often ignored, get the space they crave. It’s a return to how babies instinctively stretch after lying down—organic, honest, and wise.

Instead of rushing through this pose, taking slow counts while moving—inhale to arch, exhale to round—tunes the nervous system and lubricates the vertebrae. When done with focus, it becomes less about flexibility and more about communication between breath and spine.

Lying on the back with knees bent and calves resting on a chair or bolster brings the spine into neutral alignment. No engagement, no stretch—just pure release. This position allows the back to reset its natural curve. For those with chronic pain, this is often the safest starting point before exploring other movements.