8 Yoga Poses You Can Do in 8 Minutes To Relieve Back Pain

by DailyHealthPost Editorial

yoga poses for back pain

8-yoga-poses-you-can-do-in-8-minutes-to-relieve-back-painIf you don’t exercise regularly, then chances are that you have a bad back.

Contrary to what you may believe, back pain isn’t always triggered by sore back muscles. It can also be triggered by tight hips.

According to the Cleveland Clinic, symptoms of tight hip muscles include (1):

  • Pain that worsens with standing, walking and activity, and is relieved by rest
  • Feeling stiff
  • Walking with a limp
  • Poor balance and posture
  • Muscle imbalances caused by shortened muscles
  • Back pain

If you spend most of your day sitting, then it’s definitely worth loosening up your hip muscles to try to relieve your muscle pain. The following exercises will also improve mobility and strengthen your muscles to prevent future pain.

Find out more about tight hips by watching the video below:

Dr. Len's Do It Yourself Test for Tight Hip Flexors and Low Back Pain

8 Yoga Poses For Back Pain

Follow this routine morning and night for noticeable results!

1. Low Lunge


Start by standing on your yoga mat with your feet at hip’s width apart. Take a step forward with your right foot to get into a deep lunge. Lower your left knee and sink to the floor so that your left thigh and right thigh nearly make a straight line.

Straighten your back, raising your chest and arms towards the ceiling. Use your core to stay stable and lean forward a bit if necessary. Hold for 30 seconds and repeat with the left leg in front of you.

2. Crescent Lunge

yoga-poses-for-back-pain2Return to your original position for the low lunge, this time keeping your left knee off the ground as you do so. Instead, your left toes should be behind you, in line with your left hip, to help support your weight. Keep your hips straight facing the front of your mat, extend your spine and engage your abs. Raise your hands above you and hold for 30 seconds. Hold for 30 seconds and repeat with the left leg in front of you.

3. Happy Baby

yoga-poses-for-back-pain3Bring yourself to a standing position and carefully lie down with your back to the ground. Pull your knees towards your chest and press the small of your back into the mat. Extend your arms and feet towards the ceiling, keeping your knees bent. Hold each foot in their corresponding hand, grabbing it with your pinky finger touching your big toe. Hold for 30 seconds and rest.

4. Thread The Needle

yoga-poses-for-back-pain5Release your baby pose and lie down completely on your mat. Bend your knees, keeping your feet on the ground and your low back against the mat.

Bring your left leg above your right, resting your left ankle above your right knee. Lift your right knee towards your chest, pulling it by placing your hands just under your knee. Breathe deeply and hold for 30 seconds. Release and repeat with your other leg.

5. The Frog yoga-poses-for-back-pain4

Place yourself on your hands and knees, with keeping your limbs in line with your hips and shoulders. Widen your knees to open up your hips, keeping your ankles in line with your hip joints. Keep your calves and feet on the ground for the duration of the exercise and keep your abs tight. Hold for 30 seconds.


6. Butterfly

yoga-poses-for-back-pain6Sit on your mat with your back straight and your legs out in front of you. Touch the soles of your feet together and bring them in towards your pelvis. Hold your ankles with your arms. To deepen the stretch, bring your feet in closer, push your knees towards the ground, or bend your back forward with your arms out in front of you. Hold for half a minute.

7. Double Pigeon Pose

yoga-poses-for-back-pain8Release your butterfly, extending your legs out in front of you. Cross your legs, resting your right knee on your left ankle and your right ankle on your left knee. For a deep stretch, walk your hands forward and hold for 30 seconds. Switch your legs and repeat.

8. Half Pigeon Poseyoga-poses-for-back-pain7

Start in a low lunge with your right foot in front of you and bring your left knee and shin to the ground. Rest your hands beside your hips and rest your right thigh and shin to the ground so that your right thigh is in line with your hip and that your right shin is parallel to the front of the mat. For a deeper stretch, rest yourself on your forearms. Hold for 30 seconds and repeat with the other side.