6 Easy Yoga Poses to Relieve Back Pain. Anyone Can Do It!

Share this article!

1. Lie down on all fours (Child’s Pose)

It may look like you’re resting, but Child’s pose is an active stretch that helps make the back longer. It helps to relieve pain and tension all along your spine, neck, and shoulders. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Use Child’s Pose throughout your practice whenever you need a break between poses or if you get out of breath. Return to the practice when you are ready.

Step 1

Kneel on the floor. With your hands and knees on the ground, sink back through your hips to rest them on your heels.

Step 2

Hinge at your hips as you fold forward, walking your hands out in front of you. Rest your belly on your thighs and your forehead on the ground.

Step 3

Extend your arms in front of or alongside your body with your palms facing up. Focus on breathing deeply and relaxing any areas of tension or tightness.

Step 4

Child’s pose is a resting pose. Hold the position for 1 to 3 minutes, and repeat as many times as needed for a good, soothing stretch. To come up, first, lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

Press next to continue.