Yoga Back Stretching Exercises

For any exercise to be effective, it must have a focus and serve a purpose.

Pain usually focuses attention, and stretching exercises that help you feel relief serve an immediate purpose.

Below are yoga stretching exercises to help you relieve back pain. Remember to always consult your physician before you start an exercise program. Back pain could be a sign of serious health conditions.

Having said that. A study published in the journal Archives of Internal Medicine suggests that those who take yoga or stretching classes are more likely to manage their symptoms and reduce their pain medications.

Cat-Cow Pose (Marjaryasana-Bitilasana) – This gentle flow between two poses warms the body and brings flexibility to the spine. It stretches the back torso and neck, and softly stimulates and strengthens the abdominal organs.

Downward-Facing Dog (Adho Mukha Svanasana) – A staple of most yoga practices, this pose stretches the whole body with a focus on the back and hamstrings. It helps relieve back pain by strengthening the entire back and shoulder girdle.

Beautiful young woman working out indoors, doing yoga exercise in the room with white walls, downward facing dog pose, adho mukha svanasana (sun salutation pose), full length, side view

Child’s Pose (Balasana) – This resting pose provides a gentle stretch for the back, hips, thighs, and ankles. It’s a good pose to release tension in the back and neck.

Cobra Pose (Bhujangasana) – By elevating the chest off the ground, Cobra Pose works to strengthen the spine and relieve lower back stiffness.

Standing Forward Bend (Uttanasana) – This pose helps stretch the hamstrings and muscles along the spine, while rejuvenating the nervous system by promoting blood flow.

Supine Spinal Twist (Supta Matsyendrasana) – This twist is beneficial for detoxifying and releasing tension in the spine, as well as stretching the back muscles and glutes.

Bridge Pose (Setu Bandha Sarvangasana) – Ideal for a controlled stretch of the back and legs, this pose also helps strengthen the lumbar muscles of the lower back.

Seated Forward Bend (Paschimottanasana) – Targeting the lower back, this pose stretches the spine and helps soothe headaches and anxiety.

Extended Triangle Pose (Utthita Trikonasana) – This pose stretches and strengthens the thighs, knees, and ankles, while also stretching the hips, groins, hamstrings, and calves; it also opens the chest and shoulders.

Sphinx Pose (Salamba Bhujangasana) – A gentler version of the Cobra, this pose elevates the chest and works to strengthen the spine, providing relief for lower back pain.


Practicing these poses regularly can greatly improve flexibility and reduce back pain. However, it’s important to approach yoga with mindfulness and possibly consult a healthcare provider or a qualified yoga instructor, especially if you have underlying health issues.