yoga poses help back

3 Yoga Poses That Help Your Back

Welcome guest blogger, Adam Peterson! Adam is based in San Diego and writes primarily on health and wellness topics, including yoga, fitness, and medical care.

In today’s technology-driven world, most of us spend far too much time hunched over our phones and computers. As a result, back problems are all too common and now they’re starting from earlier ages.

Yoga is an effective way to conquer back pain and keep your body in shape, especially if you have a job that puts frequent stress on your spine. “If you work on your feet all day like I do, practicing yoga can offer great relief,” says Dr. Nicholas Sager, a dentist in Hewitt.

While getting into the world of yoga may seem intimidating, it’s actually far simpler than you might think. Keep reading to learn about three poses for beginners that can significantly reduce your back pain.

Downward-Facing Dog

yoga for the back

Probably the most recognized pose in yoga, downward-facing dog is a great place to begin for newcomers. To perform this pose, bend down from a standing position and place your hands at the front of your mat. Then, keeping your knees slightly bent, slowly draw your heels towards the mat behind you. Keep in mind that your heels don’t have to actually touch the mat in order to get the benefit of this stretch.

Downward-facing dog strengthens the lower back muscles that help to support your spine. Practicing this pose regularly will increase your flexibility and reduce back pain.  

Cow Pose

yoga for back pain

Cow pose is one of the easier poses to learn in yoga. Simply start on your hands and knees, keeping your hands aligned with your shoulders and your knees aligned with your hips. This is often used as a lead-in to cat pose, which describes dropping your head between your knees and arching your spine.

Though it may seem basic, cow pose is a fantastic way to stretch your back. It improves your posture and balance while also increasing flexibility in your hip and abdominal muscles. This helps to alleviate lower back pain and sciatic nerve problems.

Sphinx Pose

yoga for back pain

For this pose, begin by laying on your stomach with your feet extended straight out behind you. Face forward and draw your elbows in under your shoulders, holding the pose for one to three minutes.

Sphinx pose offers great relief for your lower back, helping to promote the natural curvature of your spine. This pose is especially valuable if you work at a job that involves sitting all day, as excessive sitting can flatten your lower back and lead to chronic pain.

round rock yoga

Start Your Yoga Journey Today

If you suffer from back pain on a regular basis, yoga could be the solution you’re looking for. It also provides a wide range of additional benefits to your mental and physical health, including stress relief and increased energy.

So why wait any longer? Visit us as Soul Strong Yoga in Round Rock to get started on your journey today.

Ready to deepen your practice? It might be time for Yoga Teacher Training! Take a look at Soul Strong Yoga’s online and self-paced Yoga Alliance Yoga Teacher Training at You’ll become a 200 hour certified yoga teacher with Yoga Alliance with a specialization in vinyasa yoga for all people.