Standing or even sitting too long can cause back pain that can hinder you daily activities. These featured poses are excellent for relieving pressure from the spine, stretch and strengthen the muscles of the back. Grab a mat, a blanket or bolster and try yoga poses to ease back pain. 

Cobra pose


  • Lie down on your belly facing the floor. Press your hands on the floor under your shoulders with the tops of your feet on the floor. Keep the elbows back and close to your body. Press the lower body firmly into the floor. 
  • Inhale and begin to straighten the arms to lift the chest up. Keep the lower body pressing firmly into the floor. 
  • Press the shoulder blades together while lifting the ribs up. Lift through the top of the chest. Feel a slight backbend throughout the spine. Keep the neck long and your shoulders away from your ears. Fix your gaze forward. 
  • Hold for 15 to 30 seconds, breathing easily. Release back to the floor with an exhalation. 
Revolved Side Angle pose

Revolved Side Angle

  • Stand in mountain pose. Step your feet wide, about 3½ to 4 feet apart. Raise your arms parallel to the floor with your palms facing down. Turn your left foot in 45 degrees to the right and your right foot out to the right 90 degrees. Adjust the heels so they are aligned. 
  • Exhale and turn your torso to the right. Square your hips towards the front of your mat. Position the left hip around to the right and ground the left heel. 
  • As you exhale, lean forward over the front leg. Reach your left hand down and to the floor, placing the palm to the inside or outside the foot. If needed, place a yoga block against your inner right foot and rest your palm there. Keep your hips square to the ground. Aim your gaze to your right hand. 
  • Press the left palm down against the ground and reach your right hand toward the sky simultaneously. Stay long through the torso. Breathe and stretch. 
  • Stay in this pose from 30 seconds to one minute. Exhale and release the twist. Repeat for the same length of time with the legs reversed, twisting to the left.
Cat pose
Cow pose


  • Kneel on your hands and knees, looking straight ahead. 
  • Place your knees hip width apart with your hands below your shoulders. Keep the elbows slightly bent. 
  • Inhale while arching your back up like a cat. Your head should be facing down, chin to chest. 
  • Exhale while sloping your back in reverse. Your head should look upwards. Turn the head from left to right looking over the shoulders, getting a deep stretch in the neck. 
Les Up the Wall

Legs Up the Wall 

  • Perform this pose near a wall. Lie on your back. 
  • Raise the legs up and lie them flat against the wall. 
  • Lay the arms along the sides of the body. 
  • Relax and breathe deeply for 5-20 minutes. Cover yourself with a blanket to keep the body warm.  
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