Yoga for Back Pain: 7 Gentle Asanas and When to See a Doctor

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 2 min read

Housework, hours at a laptop, lifting a child: there are many reasons for back pain. Most back pain comes from stiff and weak muscles, and gentle yoga can help a lot. But first, check what kind of pain you have.

See a doctor first if: the pain travels down your leg, you have numbness or tingling in your leg, the pain started after an injury or fall, it comes with a fever, your bladder or bowel control changes, or you have been diagnosed with a slip disc. In these cases, do yoga only on a doctor’s or physiotherapist’s advice.

7 gentle asanas for back pain

1. 1
   Marjariasana-Bitilasana (Cat-Cow)Move your back slowly up and down with the breath. The safest place to start. 8 to 10 times.
2. 2
   Balasana (Child’s Pose)Lengthens and relaxes the lower back. 5 long breaths.
3. 3
   Makarasana (Crocodile)Lying on your belly, hands under your forehead. Complete rest for the back.
4. 4
   Bhujangasana (Low Cobra)Lift the chest only a little; you can keep your elbows on the floor. If it hurts, come down.
5. 5
   Setu Bandhasana (Bridge)Strengthens the hip and lower back muscles. Up slowly, down slowly.
6. 6
   Supta MatsyendrasanaLying down, both knees to one side for a gentle twist. Don’t force the rotation.
7. 7
   PawanmuktasanaBoth knees to your chest, lower back relaxed on the floor.

What to avoid

• Folding forward with straight legs and a rounded back.
• Deep twists and deep backbends.
• Jerky movements and fast flows.
• If any asana increases the pain, stop right there. A light stretch is fine; pain is not.

Daily habits that protect your back

• After every 30 to 45 minutes of sitting, get up and walk or stretch for a minute.
• Keep your laptop screen at eye level, so your neck and back don’t slump.
• When lifting something from the floor, bend your knees, not your back.
• Keep your belly and hip muscles strong. They are your back’s real support.

If you spend long hours at an office or laptop, also read yoga for working women. If you have a back problem, always tell your teacher before joining a class, so you get modified asanas.

This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.