3 women in child's pose

5 Yoga Poses to Soothe Back Pain

pt HealthBack pain, Pain Relief


Studies suggest that 85% of working Canadians will experience lower back pain during their lifetime.

The good news is that there’s a lot you can do from home to help ease some of that pain. All you need is some space, a yoga mat and our list of 5 Yoga Poses to Soothe Back Pain.

Doing yoga at home or in a class can help ease your lower back pain, but these poses are best used to complement a physio treatment plan that’s specific to our injuries, conditions, and level of pain. Be sure to consult with a physiotherapist to see what plan is right for you.


cat cow yoga

Begin on your hands and knees with your back straight. Your hips should be over your knees at a 90-degree angle and your arms perpendicular to the floor. From this table pose, move into Cow Pose by inhaling and sinking your stomach downward. Your back should curve toward the floor (Cow). Then curve your back in the opposite direction, tucking your tailbone under and your hips forward. Your spine should curve upward toward the sky (Cat).

How does it help?

This pose helps to improve your posture and balance, by strengthening and stretching both the spine and neck. It should decrease tightness in your back.


Pigeon Yoga

Once again on all fours, pull your knee up and place it behind your wrist on the same side. That front leg should be as parallel as possible to the front end of your mat, with no pulling or pain in the knee joint, and your toes flexed back towards the knee. Square off your hips and bend forward, folding over your knee. Use your hands for support at different levels, depending on your flexibility. Repeat on the other side.

How does it help?

This pose helps stretch out tight hips (hip flexors, rotators and interior muscles), which often cause lower back pain and stiffness.

Child’s Pose

Child's pose yoga

Start on the ground sitting on your heels with your hands resting on the front of your legs. Stretch your arms out in front of you, placing palms down on the mat. Keep your glutes close to—but not touching—your heels and keep reaching forward.

How does it help?

This pose takes the pressure off your lower back by elongating and aligning the spine.

Downward-Facing Dog

Downward facing dog

Most are familiar with this classic pose. On your hands and knees, tuck your toes under, straighten your arms and legs, and lift your hips up. Your hips become the top of a triangle that your body forms.

How does it help?

This pose lengthens, decompresses and stretches out your spine by targeting the back extensors, which help you stand and lift objects. It also promotes better blood circulation. You should feel a relief of tension in this pose.

Supine Twist

Suspine twist yoga

Lie on your back and bring your knees to your chest, then slowly lower them to one side. Arms should be stretched out from your body like a “T.” Look toward the opposite side that your legs are pointing. Repeat on the other side with the opposite leg.

How does it help?

Twisting your spine offers your back muscles a gentle massage. It helps open the lower back and increase flexibility.



Not sure if yoga is right for you? Book an assessment with a physiotherapist and start feeling better sooner!


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