The top 6 Best Yoga Poses for Back Pain

Cobra Pose (Bhujangasana)

Because it strengthens the shoulders and glutes and extends the chest, shoulders, abdominal muscles, and neck, this yoga posture for back pain helps reduce tension from staring at your phone all day.

Seated Side Stretch (Parivrtta Janu Sirsasana)

This back pain yoga pose stretches the side body, the hips, and the legs. It also helps to loosen up the muscles along the spine.

Seated Eagle Arms (Sukhasana with Garudasana Arms)

The backs of your shoulders will feel good when you do this pose while sitting. It will also open up your chest and arms.

Gate Pose (Parighasana)

This yoga pose for back pain not only stretches the spine, but it also works the hamstrings, ankles, chest, arms, and abs. It's a good addition to any yoga practice.

Supported Fish Pose (Matsyasana)

Why it works: Monal recommends this yoga posture for back discomfort to relieve runners' shoulder rounding by stretching the upper back, chest, shoulders, and neck. She explains that it opens the chest, improving breathing.

Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)

Because it stretches the groin, hamstrings, glutes, and calves, this yoga pose relieves lower back stiffness. "It helps to create space between the vertebrae of the lower back, which can help relieve the pain from sitting all day.

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