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5 Yoga Poses to Release Tight Back Muscles

Doing half lord of the fishes pose at the beach to help alleviate back pain.

Back pain is one of the leading causes of disability worldwide, based on Global Burden of Disease 2010. While back pain symptoms can be reduced with pain meditation, but studies have shown that yoga may help to reduce the need for pain meditation, according to research published in July 2017 in the Annals of Internal Medicine.

Here is a series of yoga poses, recommended by the HuffPost and YogaJournal, you can do daily to ease your back pain. All age groups are encouraged to practice yoga to ease ailments such as back pain, or even to prevent some illnesses as you age. However, it’s always a good idea to check in with your doctor before starting a new fitness regimen. Once you get the green light, you can do these five poses for your back pain. 

Bridge Pose

Performing bridge pose to help alleviate back pain

Stay in this pose anywhere from 30 seconds to 1 minute. Release with an exhalation while slowly rolling your spine down to the mat.

Once the shoulders are rolled under, be sure not to pull them forcefully away from your ears, which tends to overstretch the neck. Lift the tops of the shoulders slightly toward the ears and push the inner shoulder blades away from the spine.


  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Cat Pose

Doing cat pose at the each to alleviate back pain.

Stay in this pose anywhere from 30 seconds to 1 minute. This pose is usually paired with Cow Pose to fully stretch out the spine.

Protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.


  • Stretches the front torso and neck
  • Provides a gentle massage to the spine and belly organs

Dolphin Pose

Doing dolphin pose at the beach to alleviate back pain.

Stay in this pose between 30 seconds to 1 minute. Then release your knees to the floor with an exhale, feel free to fold into Child’s pose to relax your spine with a couple breaths.

Open your shoulders by lifting your elbows on a rolled-up sticky mat and pressing your inner wrists firmly to the floor.


  • Calms the brain and helps relieve stress and mild depression
  • Stretches the shoulders, hamstrings, calves, and arches
  • Strengthens the arms and legs
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done with head supported
  • Helps prevent osteoporosis
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue
  • Therapeutic for high blood pressure, asthma, flat feet, sciatica

Chair Pose

Doing chair pose at the beach to help alleviate back pain.

Stay in Chair Pose from 30 seconds to 1 minute. Be sure to keep your back straight and lift strongly through the arms. Exhale and release your arms to your sides as you straighten your legs.

To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.


  • Strengthens the ankles, thighs, calves, and spine
  • Stretches shoulders and chest
  • Stimulates the abdominal organs, diaphragm, and heart
  • Reduces flat feet

Half Lord Of The Fishes Pose

Doing half lord of the fishes pose at the beach to help alleviate back pain.

Hold the twist on one side for 30 seconds to 1 minute, release with an exhalation, return to starting position, then repeat on the other side.

In this version of the pose, the opposite-side arm is wrapped around the outside of the raised-leg upper thigh. This may be impractical, and potentially harmful, for beginning students. Be sure to sit up well on a blanket support and for the time being just wrap your arm around the raised leg and hug the thigh to your torso.


  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility
  • Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

Some additional facts for back pain by



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