Experts suggest a whopping 80% of the population will be faced with back problems at some time in the future. Here’s a list of 21 Yoga Stretches For Your Back and how to do them.

The human back is a complicated but beautiful system of bones, joints, ligaments and muscles. There’s a hundred different things that could go wrong there.

For example, you could sprain a ligament, rupture a disk, irritate the joints. Any of which could lead to back pain.

In fact, with our desk-sitting jobs, you can do all of this without even having to be an athlete. Sometimes all it takes is bending forward to pick a pencil.

Having a strong back doesn’t necessarily have to be about avoiding back pain. A strong back is central to a great posture. A great posture inspires confidence.

And the better your posture, the lesser energy you will need for movement.

If you do have back pain, you should first consult with a medical professional. There’s a steady rise in injuries caused due to improper Yoga. Let us take responsibility for our wellbeing and consult a Certified Yoga Trainer or Medical Professional first.

Yoga can be a very pleasurable, soothing and relaxing exercise to develop a fit, flexible and strong back.

In this article we will cover 20 Yoga Stretches great for the back.

Pick you a few and try to incorporate them in your daily life.

You might be suprised at how agile and strong you feel afterword.

Let’s dive in…

The Wonderful Things A Fit & Flexible Back Can Do For You

Here’s the deal:

Having low-back pain can cost you dearly. A study suggests it costs Americans at least $50 billion in health care costs each year.

It’s not even uncommon. It’s the third most common reason given by patients for visiting a doctor 

Here’s a graphic from TheGoodBody breaking down these statistics.

Back Pain Statistics – Compiled and curated by The Good Body

However, cutting costs is not the only benefit of a Flexible Back.

Most of us sit all day long at work.

Sometime hunching over a laptop.

This can be detrimental to our posture.

Next time you do this, you may notice your shoulders rolling forward. Your fingers joining in.

The muscles on your upper or lower back may not be supported well.

To make things worse, when we sit all day, we are not depending on our lower body muscles to hold us up. This eventually leads to weak muscles.

Sitting disease from

Training your back can do wonders for your posture. This is important for a number of reasons. 

For one, the appropriate posture can help you in spending minimal energy in physical movement. Imagine having all that extra energy.

No kidding…

Yoga stretches for back health can be wonderful in many ways.

Let’s see why…

Why Yoga Stretches For Back Fitness?

A study found that low back pain sufferers who completed a 12-week yoga program reported less pain and a better quality of life compared with patients who were administered alternate treatments like, medication, physical therapy and exercise.

The benefits of yoga - Infographic

From Visually.

Additionally, Yoga is a master stress reliever

Actually, it’s stress alleviating qualities, it’s impact on health, and the very enjoyment of Yoga are the reasons why people take up this science as a daily practice.

Practitioners suggest they have a clear mind, give back to the community, have a strong and agile body after they have done Yoga.

If these are great ideas and you would like to explore building a fit and flexible back with yoga, 

Please be sure to read the following first.

If you do have back pain, you should first consult with a medical professional. There’s a steady rise in injuries caused due to improper Yoga. Let us take responsibility for our wellbeing and consult a Certified Yoga Trainer or Medical Professional first.

The following is a list of 21 Yoga Stretches for the Back.

Bridge Pose

Sethu Bandha Sarvanagasana literally translates to bridge supported by all limbs. 

  • The asana is a great stretch for the neck, spine and chest.
  • It also strengthens the hamstrings, buttocks and spinal muscles. 
  • Do not do this pose if you have a neck or knee injury. Or if you’re pregnant.

Cat and Cow Pose

Marjariasana (Cat pose) and bitilasana(Cow Pose) are two beginner friendly poses that can be practiced by anyone. 

  • It’s great for your front body, your back and your neck.
  • Avoid stretching your body beyond a certain point
  • Avoid this asana if you’re having knee pain.

Chair Pose

Utkatasana or Chair Pose, literally translates to fierce pose. However, it gets it’s name from mimicking the posture of sitting on a chair.

  • The asana is warming. It focuses on the strength of the abdominal, and thigh muscles.
  • It also stimulates the diaphragm and heart for improved circulation of blood throughout the body.

Cobra Pose

Research suggests the bhujangasana or the cobra pose is one of the best poses in Yoga for getting a flat stomach. 

  • It helps tone the abdomen and strengthen the spine. 
  • It’s benefits also extend to beauty because of the stretching of the abdomen.

Dolphin Pose

The Dolphin Pose or Ardha Pincha Mayurasana is a back pain reliever. 

  • Done daily it can be a great warmup, stretch and strengthener for your entire body.
  • The yoga stretch also releives stress and improves concentration. 
  • This yoga posture should not be done if you have a wrist injury or if you have high blood pressure.

Downward Facing Dog

The Downward Facing Dog or Adho mukha svanasana is a spinal extension exercise that will make you feel relaxed.

  • The pose stretches your spine, strengthens the muscles of the chest, hands and legs.
  • Improves blood circulation to the brain.
  • Additionally the pose also calms the mind, relieves fatigue and insomnia.

Easy Pose

Another beginner friendly pose, Sukhasana or easy pose.

  • Strengthens your back and stretches your knees and ankles.
  • It also massages the hip, groin and outer thigh muscles. 
  • Sukhasana is known to be therapeutic for stress.

Note: This is not exactly one of the Yoga stretches for the back. But sitting a few times a day in sukhasana can help keep your hips, groins and thigh muscles in good shape.

Extended hand to Big – Toe Pose

Utthita Hasta Padangusthasana or Extended Hand to Big Toe Pose is a great yogic stretch to improve your balance and stretch out your hamstrings.

  • This pose strengthens the legs and ankles
  • Stretches the backs of the legs
  • Improves sense of balance in the practitioner.

Extended Puppy Pose

Uttana Shishosana or Extended Puppy Pose can be a great pose to stretch out your back.

  • The pose strengthens the spine, opens up the chest, promotes a calm soothing effect throughout the body. 
  • Releases tension in your upper arms, shoulders, neck. It gives a good stretch to the spine and opens up the hips.
  • The asana is a great preparation for back bends.

Extended Triangle Pose

  • Stretches legs, muscles around the knee, ankle joints, hips, groin muscles, hamstrings, calves, shoulders, chest and spine. 
  • Stimulates function of abdominal organs.

Garland Pose

  • Opens your hips and groin
  • Stretches your ankles, lower hamstrings, back and neck
  • Tones your abdominals
  • Aids in digestion
  • Strengthens your metabolism
  • Keeps your pelvic and hip joints healthy
  • Ideal for prenatal yoga

Half lord of the Fish Pose

  • Stretches shoulders, hips, neck, and spine
  • Relief from fatigue, backache, and sciatica
  • Stimulated digestion and metabolism
  • Stimulated kidneys and liver
  • Relief form menstrual discomfort

Head to Knee Forward Bend

  • Calms the brain and helps relieve mild depression.
  • Stretches the spine, shoulders, hamstrings, and groins.
  • Stimulates the liver and kidneys.
  • Improves digestion.
  • Helps relieve the symptoms of menopause.
  • Relieves anxiety, fatigue, headache, menstrual discomfort.

Locust Pose

Salabhasana or Locust Pose mainly focuses on the abdomen, upper and lower back.

  • improves digestion and back flexibility.
  • The pose should be avoided if you have a knee injury or sciatica. 
  • It should be done carefully if you are a beginner.

Marichi’s Pose

The pose is dedicated to the sage Marichi. Practicing the pose has the following benefits:

  • Calms the brain
  • Stretches the spine and shoulders
  • Stimulates abdominal organs like the liver and kidneys and improves digestion
  • Helps remedy flatulence, constipation and obesity

Revolved Triangle Pose

In addition to approving your core strength and balance, this posture stretches your obliques (side muscles) and legs.  It strengthens your thighs. 

  • Improves your core strength and balance
  • This posture stretches your obliques (side muscles) and legs.  
  • It strengthens your thighs.

In addition to approving your core strength and balance, this posture stretches your obliques (side muscles) and legs.  It strengthens your thighs. 

Sphinx Pose

  • This exercise can help accentuate the natural arch of our spine as well and strengthen the shoulder blade stabilizers and low back. 
  • Having strong shoulder blade muscles can help reduce low back pain and help align the spine into it’s proper position.

Staff Pose

  • The staff pose is a simple exercise that improves our posture and strengthens our muscles.
  • It is also known to fix spine related problems and relieve asthma.
  • Positively impacts the central nervous system and improves focus.
  • Reduces Sciatica Pain.

Standing half Forward Bend

  • Stretches the hamstrings, calves and backs of the thighs
  • Eases tension in the lumbar and sacral spine
  • Helps remove body pain from sitting too much
  • Mildly stimulates the liver, spleen and kidneys

Warrior I, II, III pose

The series of warrior poses are the foundations of a strong and solid practice of asana. 

  • These are beginner friendly poses and designed to make you feel like a warrior.
  • These poses build up strength and balance.
  • These poses also open up the hips.


Now I want to hear from you…

Which of these poses will you be trying first?

You don’t have to do all these poses. In fact the beauty of Yoga, the 108 different asanas are actually 108 different postures for getting the body in alignment.

Remember these teachers have been at it a while. Be patient with your body.

And you will do just fine.