When back pain strikes, we want to relieve it as fast as possible. Try these 5 yoga poses to assist with relieving back pain. Do them on their own or create your own flow. Add them into your daily routine for some back maintenance!

  1. Downward facing dog

This common pose stretches the whole entire body. Begin on your hands and knees, tuck your toes and walk your hands forward. Lift your hips to the sky as you draw your heels toward the floor. Hold for a few breaths. Try bicycling your legs to lengthen your stretch.

  1. Child’s pose

A great pose any time of the day or anytime in your practice, this is a resting pose. From resting on your hands and knees, sit your hips back onto your heels, laying your stomach onto your thighs. Rest your head on the floor and your arms out in front or down beside you. Enjoy the back and hip opening of this pose.

  1. Cat/Cow

This is a series of 2 poses. Start on your hands and knees. On the inhale, lift your sternum and arch your upper back, lifting your sitting bones toward the ceiling. On the exhale, drop your head, round your upper back and draw your belly into your spine. Repeat several times. Try a forced loud exhale to let go further.


  1. Forward fold

Inhale and then exhale as you fold forward from your hips and bring your fingertips or palms to the floor. Lengthen your torso and bring your belly closer to your thighs. Hold for a few breaths.

  1. Reclining Twist

Lie on your back, bend your knees into your chest and rest your arms out in a T position. Drop both your knees to the right and hold with your right hand, turning your head and gaze to the left. Hold and then repeat for the other side.

Once you’ve warmed your sore back up with these 5 poses why not pop over and try a yoga class to keep the flow moving.

Try these classes for a sore back:

Why Does Our Mid Back Get Stiff?

Upper Back Release

Or find the perfect class for how you’re feeling, in our Class Guide.