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Easy Yoga Poses for Back Pain

Many people who work office jobs understand the feeling of back pain after a long day at the desk sitting in front of a computer. Yoga is a great way to relieve back pain, gain flexibility, and to overall just feel good. Here are our favorite easy yoga poses for back pain.

Cat / Cow Pose

How to do the pose.

  • Start in table top position with shoulders over wrists, hips over knees, fingers spread wide
  • Breath in and go into cow position lifting your head and tailbone while letting your bellow drop down toward the floor
  • Breath out and go into car pose by sucking abdomen up and rounding your spine toward the sky and tucking your chin toward your chest
  • Repeat these movements back and forth 5 times while holding each pose for 10 seconds.

This gives a great lower back stretch and feels amazing on your neck during the cow portion of the movement

Sphinx Pose

How to do the pose.

  • Lying face down on floor with legs extended behind about hip width apart
  • Bring arms up and rest elbows under shoulders with forearms on the floor.
  • Rest in this position for about 10 breaths

This is one of my favorite lower back stretches and feels great after a long day at the office.

Supine Twist

How to do the pose.

  • While lying on back, hug knees to chest and lower knees to right side and rest legs on the floor together
  • Keep both shoulders flat on the ground while extending arms straight to the side.
  • Stay for 5 breaths and switch to the other side

You should feel this stretch in the lower back, hips, glutes, and IT band.

Pigeon Pose

How to do the pose.

  • Bring right knee behind right write with right foot touching right hip flexor.
  • Stretch left leg behind you with the top of the thigh, shin and foot contacting the floor
  • Keep torso lifted using your hands for support

You will feel an amazing stretch in your hips, groin, legs and lower back. This pose is a bit more advanced, so make sure to warm up before attempting this one.


As you get more advanced in Yoga and more comfortable, we recommend using a more advanced program.

You can check out Yoga for Healing here


If you liked this article or have any questions, please leave them in the comment section below!

Thanks for reading!

Nick Hazleton CNC, LMT

Founder of

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Nick Hazleton CNC

Nick Hazleton started to help others find health, wellness, and most importantly, happiness. My passion for delicious food, fitness and general well-being has inspired me to inspire you!

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