Elevate Your Yoga Practice: Intermediate Poses for Back Pain Relief

Elevate Your Yoga Practice: Intermediate Poses for Back Pain Relief


Yoga can be a great help for back ache. Doing the right poses can open up tight spots in your back and relax muscles, easing your pain. This guide will show you some intermediate postures to give relief from your backache.

Remember to keep safety first when trying out new poses. Just work within what feels good and helps your body. If you have more questions or need more data on how yoga can help against back pain, ask an expert in health.

Benefits of Yoga for Back Pain Relief

Yoga is a great way to ease back pain. It offers many benefits that can help reduce soreness from imbalances, chronic inflammation, and tension-related issues. Yoga poses build strength and flexibility, allowing the body to move better.

Three main benefits of yoga for back pain relief include:

  1. Strengthening Muscles: Yoga postures work core muscles to address unevenness that may cause tightness in the lower back. Building strength throughout your body reduces pressure in weak or strained muscles.
  2. Opening Connective Tissues: Yoga stretches and opens connective tissues like ligaments and fascia. This helps loosen tight areas and provides longer-lasting relief.
  3. Improving Balance & Coordination: Yoga can build better kinesthetic awareness, which is the ability to sense where you are in space. This is important for preventing inefficient motion patterns that could lead to more injuries and inflammation in the lower spine.

Safety Considerations

Before attempting intermediate poses to relieve back pain, consider safety concerns. Ask your doctor or health practitioner first. If you have chronic back pain, ask a qualified medical professional for the best poses for your condition. People with medical issues or physical limitations should start slow and modify poses as needed.

To practice yoga safely, use a non-slip surface with cushioning. For more advanced postures, make sure you have enough space and height overhead. Good body positioning is key to avoiding injury and making the poses most effective.

Intermediate Poses

Progressing in yoga? Great! It’s time to move beyond the basics. Intermediate poses can bring extra relief and advantages for relieving back pain. In this article, let’s check out some intermediate poses that can help ease back pain.

Half Moon Pose

Half Moon Pose (Ardha Chandrasana in Sanskrit) is an intermediate standing yoga pose. It looks like a crescent moon, hence the name Half Moon Stance. This pose stretches and strengthens your legs, hip flexors, and core muscles. Plus, it can calm your mind. It may also help with back pain and muscular tightness. And it improves balance and coordination.

To do it, stand with feet hips-width apart. Then spread your arms out sideways, shoulders’ height. As you exhale, pivot from your waist to the right. Lift your left hand off the floor and reach for your right fingertips overhead. Make sure your hips are stacked on top of each other. Adjust as needed. Finally, tuck in your chin and reach with both hands towards the ceiling.

Stay in this pose for 5 breaths. Then slowly come up with an inhale. Practise on both sides equally to maintain balance.

Extended Triangle Pose

Utthita Trikonasana, also known as Extended Triangle Pose, is an intermediate yoga pose that relieves back pain. It strengthens and stretches your spine, core, and legs. It improves posture and balance, and increases flexibility.

Start in Mountain Pose at the front of your mat with your feet three feet apart. Relax your arms at your sides with palms facing out. On an exhale, move your arms out to either side until they are parallel to the ground. Turn one foot outward so it points to the edge of your mat. Bend from the waist while reaching one arm down and the other up. Keep both legs straight and parallel to each other. Gaze up to your fingers.

Hold this pose for 5-6 breaths. Notice any tightness or resistance. Bring both arms back down and ease out of the pose. Take some time in between poses for any tightness to go away before continuing.

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is an intermediate yoga pose that helps ease back pain and provides a full-body stretch.

  1. Lie flat on your back, with knees bent and feet close to butt. Place hands beside you, palms down.
  2. Firmly press feet and shoulder blades, lifting your back off the ground. Pelvis should be raised fully. Open chest to sky. Then lower it to ground, vertebra by vertebra.
  3. Press heels into the ground to work deeper into lower back muscles. Keep slight curve in neck and low back.
  4. Hold pose for 15-30 seconds, breathing deeply.
  5. To exit, do a smooth roll until lying flat on the mat again.

Warrior I Pose

The Warrior I is a great standing pose for an intermediate yoga practice. Not only does it provide lots of benefits, it also helps to reduce back pain. You’ll strengthen and stretch your legs, arms, hips and shoulders, and it will even improve your posture and circulation.

Here’s how to do the Warrior I:

  • Start with Mountain Pose (Tadasana). Your feet should be hip-width apart and your arms should be at your sides.
  • Step your right foot back about 3-4 feet. Point your toes forward in the same direction as your left foot. Bend your left knee, making sure it’s above the ankle joint. As you step back with your right leg, bend both arms at 90 degrees, with palms facing down.
  • Don’t let your right hip dip too much or rise too high. Engage your core muscles to form a straight line between your left knee and ankle. Widen your collarbones and draw your shoulders together across your upper back. Find balance by ‘reaching’ out through your hands, feet and lower belly. Press firmly into all four points of your feet.
  • Hold for 10-20 breaths before transitioning out of the pose. Step forward or move into downward-facing dog. Keep your core engaged.

Chair Pose

Chair pose (Utkatasana) is a standing posture. It boosts power and requires focus, strength, and flexibility to hold. Practiced mindfully with correct alignment and breath control, it can reduce back pain. This happens by increasing flexibility of the hips, glutes, spine, and chest muscles. It also stimulates the heart chakra and encourages energy flow throughout your body.

To perform:

  • Start with feet together or slightly less than hip distance apart. On an inhalation, raise arms up overhead and interlace fingers in namaste. Take a deeper inhale then exhale as you sit your hips towards the floor. Activate all four corners of the feet firmly into the mat and tuck the tailbone slightly underneath. Shoulders should be pulled back away from ears. Outer shoulder blades should rotate toward each other. If shoulder mobility allows, bring palms down to touch chest in prayer position or rest hands on knees or beside the body. Neck should be long so chin is parallel to floor. Gaze up towards the sky. Remain for 10 – 30 seconds. Come out of posture on an exhalation.
  • Allow counter poses such as child’s pose or cobra between practice rounds of Chair Pose. This helps to restore balance in your body. Practice longer durations and greater intensity levels only with certified teachers throughout progressive yoga-based journeys.

Reclined Twist Pose

The Reclined Twist Pose, or Supta Matsyendrasana, can help boost circulation and reduce stiffness in the spine. This pose is great for soothing back pain and increasing range of motion.

To begin, lie on your back with your legs extended. Bring both knees into the chest, while keeping arms extended to the sides.

  1. Allow both knees to drop towards the left side, close together.
  2. Turn the head over the right shoulder, keeping both shoulders on the floor.
  3. Hold for five breaths, then repeat on the other side.
  4. Drop both knees towards the right side and turn the head to the left shoulder.
  5. Gently exit the pose with an inhale.
  6. Bring both legs back to the floor, preparing for next poses.


Intermediate yoga poses are a great way to relieve back pain. But, it’s important to do them slow and correct. Spinal twists and stretches are the best. Make sure your posture and alignment are correct when doing any pose.

To get the most out of yoga, be consistent and dedicate a few minutes each day. Learn more by exploring other poses that suit your needs or have more beneficial effects. With practice, you’ll see an improvement in your overall wellbeing!

Frequently Asked Questions

Q: What are some intermediate yoga poses that can help with back pain relief?

A: Some intermediate yoga poses that can help with back pain relief include the upward facing dog, camel pose, and pigeon pose.

Q: Can practicing yoga actually improve back pain?

A: Yes, practicing yoga can improve back pain by strengthening and stretching the muscles in the back and reducing stress and tension in the body.

Q: Is it safe to practice intermediate yoga poses if I have back pain?

A: It is important to consult with a healthcare professional before practicing intermediate yoga poses if you have back pain, as certain poses may aggravate your condition.

Q: How often should I practice intermediate yoga poses for back pain relief?

A: It is recommended to practice intermediate yoga poses for back pain relief 2-3 times a week, with guidance from a certified yoga instructor.

Q: Can practicing yoga help prevent future back pain?

A: Yes, practicing yoga can help prevent future back pain by improving posture, increasing flexibility and strength, and reducing stress and tension in the body.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

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