Yoga Positions for Back Pain

For more than three decades, Robert Whirry has provided grant writing services and offered his consulting expertise to numerous nonprofit organizations. Operating from his own firm in Los Angeles, California, he has worked with clients such as the Alameda County Public Health Department and the Los Angeles County Division of HIV and STD Programs. In his leisure time, Robert Whirry enjoys staying fit through an active yoga practice. 

For some individuals, nagging lower back pain can become a problem that interferes with many activities. Fortunately, there are some easy yoga poses one can perform to strengthen the back and help alleviate pain.

The cat/cow pose is a very simple movement that helps limber up the spine and engages the back muscles. Starting on all fours with a flat back, go back and forth between arching the back with the head up and rounding it with head down toward the floor. 

Downward facing dog is another pose that will provide a stretch for the back while promoting overall core strength. From a table position, bring the hips up and position the body until it’s in a “V” shape, with the head hanging down and the neck relaxed. 

Finally, child’s pose is an easy rest position that works the entire back from hips to shoulders. Starting from table position, move back until your glutes are on top of your heels while keeping the arms out in front of you.

If you have never practiced yoga before, it is recommended that you begin by working with a trained practitioner who can help you master proper form.