3 Yoga Poses for Back Stress

The body is built to move and when we sit for long hours, our back can pay the price.

Here are 3 yoga poses that can help ease back strain by stretching out the back and hip muscles.

Forward Bend

→ Stretches the hamstrings, increases flexibility in the hip joints, and stimulates circulation in the nerves and muscles of the spine.

This is a great starting pose. Start with one leg forward and as you become more supple, stretch out both legs and bend forward.

Pigeon Pose

→ This pose opens and lengthens the hamstrings and hip rotators so there is less pull on your back muscles and more support from your lower body.


  1. From Downward Facing Dog, bring the right leg up into a Downdog split.
  2. Bend the right knee and swing the leg forward, bringing the right knee outside the right hand while releasing the top of the left leg to the floor.
  3. Square the hips toward the floor. Shift as needed to stretch and release the tension in the hips, always making sure that the top of the left foot stays in contact with your mat.
  4. Rise back up, bringing the hands in line with the hips.

Half Spinal Twist

→ Tones the nerves in the spine, makes back muscles more supple, relieves lumbago and muscular spasms, and reduces inflammation and calcium deposits in spine.

  1. Sit with both legs stretched out in front of you.
  2. Bend the right leg and place the right foot flat on the floor, toes facing forward.
  3. Bend the left leg and bring the left foot around to the right buttock.
  4. Pass the left arm through the space between the chest and the right knee.
  5. Hold the right ankle with the left hand.
  6. Raise the right arm in front of the body and gaze at the fingertips.
  7. Slowly twist to the right and sit up as straight as possible without straining the back.