Without a doubt, different daily activities, lifestyles, and even stress are common causes of spine and back pain.

So, dealing with these stressors may be a bit of a problem, especially if such stressors come from your working or sitting habits.

Well, as overwhelming as this may be, yoga happens to be a physical therapy routine you can adopt to have a magical relief from back pain and other spine-related problems.

Interestingly, there a tons of yoga poses for spine alignment you can adopt to achieve this without spending so much on props and other equipment.

So, if you wish to learn more about these yoga poses for spine alignment that can help you strengthen and relax your spine, this post will make a good read for you.

How Yoga Helps the Back and Spine


The famous mind-body yoga practice is no doubt one of the best ways you can find relief to aching back, spine pains, and poor posture.

However, you must be extremely careful when carrying out the various yoga poses for spine alignment in order to reap the benefits inherent in this age-long fitness practice.

Engaging in yoga for just a few minutes every day can give you the opportunity of being aware of changes in your body, particularly changes in your back and spine.

With this, you can easily tell which part of your body is experiencing imbalance and tension buildup.

Well, to answer the question "How does yoga help the back and spine"? Yoga helps the back and spine in the following ways:

  • As a gentle exercise regimen, most yoga poses are ideal for enhancing spine flexibility and back strength.
  • Through various yoga poses aimed at spine alignment, you can stretch and strengthen your back muscles, which may be getting stiff as you grow older. Doing this enhances the mobility of your back and spine muscles.
  • For low back pain, various yoga poses are designed to target the paraspinal muscles, which are mostly engaged during bending.
  • Various yoga for spinal cord also targets the multifidus muscles, which are responsible for stabilizing the vertebrae of the spine.
  • Similarly, other yoga poses for spine alignment also target the transverse abdominis muscles around the abdomen, which are also responsible for stabilizing the spine.

Interestingly, yoga practice goes way beyond just enhancing muscle functions.

With the various slow body movements as well as absolute focus on proper breathing during yoga, you can lower stress, and anxiety and alleviate depression, which are all emotional aspects of back and spine pain.

16 Simple Yoga Exercises for Spine Alignment

1. Sphinx pose

The sphinx pose naturally curves the lower back. It slightly engages your abs, which is beneficial for supporting your lower back. The spine and buttocks are strengthened by this gentle backbend.

This yoga pose for spine alignment also elongates the chest, shoulders, and abdomen. This could also help with stress relief.

Beginners and experts can both perform the sphinx pose. The Sphinx yoga pose for spinal cord is another stress-relieving pose.

This pose helps to maintain the healthy and normal curvature of the spine while also releasing any tension in the area.

Steps to carry out sphinx pose

  1. Lie on your stomach with your legs straight out behind you.
  2. Engage your lower body muscles and anchor your pelvis to the floor.
  3. Place your elbows under your shoulders, forearms on the floor, and palms facing down.
  4. Lift your head and upper torso slowly.
  5. Engage and lift your lower abdominals gently to support your back.
  6. Try to lift through your spine and out via the crown of your head, rather than falling into your lower back.
  7. Maintain your sights straight ahead as you completely relax in this pose while staying active and engaged.
  8. Hold this position for approximately five minutes.

Note: To avoid back hyperextension during this yoga pose for spine alignment, it is recommended to tuck your tailbone underneath and pull your belly button inward towards your spine.

2. Easy Spine Twist

The spine, hips, knees, and ankles are stretched in this yoga pose. The easy spine twist improves flexibility in the spine, chest, and shoulders. It also aids in the reduction of anxiety and stress.

Twisting, exercises the abdominal organs, including the digestive organs and kidneys. This aids in detoxification, which increases energy and improves overall health.

If your hips are tight, try sitting on a bolster or block to practice this yoga. Regular practice of this pose will help broaden your hips even more and help put your spine into proper alignment.

This yoga for spinal cord pose is appropriate for practitioners of all levels, from beginners to professionals.

Steps to carry out easy spine twist

  1. Sit on a firm blanket's edge. Sit up straight and extend your legs in front of you.
  2. Then, at the shins, cross your left leg. Place each foot under the opposite knee with your knees wide. Bring your legs in close to your torso.
  3. Spread your weight evenly over your sit bones. Align your head, spine, and neck. Relax your thighs and feet.
  4. Put your right hand behind you on the floor. Exhale as you lightly twist to the right with your left hand on the outside of your right knee.
  5. Exhale as you twist deeper and inhale as you straighten your spine. Take a look over your shoulder. To try a deeper twist, do not apply pressure against your knee.
  6. Maintain a broad set of collarbones. Sit up straight and don't round your shoulders. To achieve a deeper twist, do not tilt your torso forward. Instead, only twist as far as you can while you keep your head explicitly over your tailbone.
  7. Hold for a total of 10 breaths.
  8. As you return to the center, exhale.
  9. Change your leg crossing and replicate the twist on the opposite direction for the same amount of time.
  10. Return to the center to release the pose.

3. Downward-facing dog

This conventional forward bend yoga poses for spinal cord can be relaxing and revitalizing. Downward dog is an excellent stretch for your calves and hamstrings.

If you're feeling particularly tight, you can slightly bend your knees to make the stretch quite comfy.

This yoga pose for spine alignment can help alleviate sciatica and back pain. It aids in the correction of disparities in the body and increases strength.

Steps to carry out downward facing dog

  1. Get down on all fours.
  2. Align your hands beneath your wrists, and your knees beneath your hips.
  3. Spread your fingers, then, press your hands together, and raise your knees.
  4. Raise your sitting bones.
  5. Maintain a slight curve in your knees while lengthening your tailbone and spine.
  6. Maintain a slight lift in your heels.
  7. Firmly press your hands together.
  8. Pay close attention to the stance of your hips and shoulders as you evenly transmit your weight between both sides of your body.
  9. Rest your head in between your arms and direct your stare up toward your navel or through your legs.
  10. Maintain this pose for a minute.

4. Cat and cow pose

Cat and cow pose is a simple, soothing stretch that beginners can effectively handle and is ideal for a sore, achy back. This simple backbend mobilizes and stretches the spine.

It can be used to lighten your back muscles as a part of a yoga routine or even as a warm-up for just another workout. This pose stretches your neck, torso, and shoulders as well.

It allows for good spine alignment, flexion, and extension promotes mobility, and helps to relieve tension in the back.

Cat and cow pose also enable you to become acquainted with your neutral spine – not too rounded or too arched – which can drastically enhance posture.

Steps to carry out cat and cow pose

  1. Get on all fours, as both your knees and wrists are vertically aligned.
  2. Place your wrists and knees beneath your shoulders and your hips respectively.
  3. Distribute your weight evenly across all four points.
  4. Inhale as you lift your head and lower your stomach toward the mat.
  5. Tuck your chin or jawline into your chest, pull your navel towards your spine, then, arch your spine upward as you exhale.
  6. Maintain body awareness as you perform this movement.
  7. Pay attention to noting and releasing tension in your body.
  8. Continue moving in this fluid motion for 1-3 minutes.


5. Extended Triangle Pose

This super relaxing pose stretches all the right places, such as the groin, spine, and hips. It also helps to strengthen your legs, shoulders, and chest.

The extended triangle pose is well-known for relieving neck pain, sciatica, and back pain. This yoga for spinal cord may also help with stress and anxiety relief.

Check out our in-depth guide here for detailed instructions on How to Do Extended Triangle Pose. For a quick lance, follow these steps:

Steps to carry out extended triangle pose

  1. Step your feet approximately 4 feet apart from standing.
  2. Put your left leg forward, making a 45-degree angle with your left toes.
  3. Raise your arms perpendicularly to the floor, palms facing down.
  4. Drop your hand to a yoga block, your leg, or the floor. Raise your upper arms toward the ceiling.
  5. Stack your hips and shoulders to keep your spine aligned.
  6. Keep your gaze up, down, or forward.
  7. Maintain this pose for one minute, then switch sides.

6. Cobra pose

The cobra pose is also one of the yoga poses for spine alignment which stretches your shoulders, abdomen, and chest.

This gentle snake-like backbend pose serves to strengthen your spine and might even relieve sciatic nerve pain. It is an excellent recommendation for relieving stress and fatigue caused by back pain.

For detailed instructions on How to Do Cobra Pose, visit our in-depth guide here. Follow these steps for a quick lance:

Steps to carry out cobra pose

  1. Lie on your stomach, hands under your shoulders, fingers facing forward.
  2. Draw your arms close to your chest, not allowing your elbows to fall to the side.
  3. Slowly raise your head, shoulders, and chest by pressing them into your hands.
  4. To strengthen and protect your lower back, keep your pelvis grounded.
  5. Lift your upper part as far as you can, whether halfway, partially, or completely.
  6. Keep your elbows slightly bent.
  7. To deepen the pose, allow your head to drop back.
  8. On an exhalation, return to your mat. Bring your arms to your sides and place your head on your hands.
  9. Hold for 20-30 seconds before repeating 4–5 times.


7. Bridge Pose

This is a stimulating and restorative backbend and inversion. It helps to stretch the spine and may help with back pain and even your hip muscles.

A bridge poses not only strengthens the spine muscles but also appears to work the glutes and abdomens. This stretch aids in the correction of your posture while sitting or standing.

By improving blood circulation, the bridge yoga pose for spine alignment tends to increase the blood flow in the brain and helps ease it.

Steps to carry out bridge pose

  1. Lying on your back, bend your knees and draw your heels into your supposed sitting bones.
  2. Place your arms beside your body.
  3. Raise your tailbone by pressing your arms and feet into the floor.
  4. Continue to lift your thighs until they are perpendicular to the floor.
  5. Leave your arms just as they are, then bring your palms together with interpenetrating fingers under your hips for support, or rather, place your hands right under your hips.
  6. Maintain this pose for a minute.
  7. Release by slowly lowering your spine vertebra by vertebra to the floor.
  8. Bring your knees together.
  9. In this position, relax and breathe deeply.


8. Two-knee spinal twist

This is a therapeutic twist that encourages mobility and movement in the back and spine. It stretches your back, spine, and shoulders.

Exercising using this yoga for spinal cord can help to alleviate back, hip pain, and stiffness.

Steps to carry out the two-knee spinal twist

  1. Lie on your back, draw your knees into your chest, and extend your arms to the side.
  2. Lower your legs slowly to the left side, and keep your knees close together.
  3. A pillow can be placed either under both knees or between your knees.
  4. You can lightly press your knees down with your left hand.
  5. Maintain a straight neck or turn it to whichever side you like.
  6. In this position, concentrate on deep breathing.
  7. Maintain this position for at least a few minutes.
  8. Repeat on the other side.


Helpful tips to protect your back/spine during yoga

While the various yoga poses above are designed to help you overcome back and spine pain, doing them the wrong way may worsen your condition.

So, to guide you through the entire journey, here are some helpful tips to help you get the best results when engaging in yoga poses for spine alignment.

  1. Always seek help, modify or completely stop a pose that feels uncomfortable to your body.
  2. Always carry out forward bends in a sitting position instead of a standing position, and when returning upright, always ensure that you brace your stomach.
  3. To avoid compressing your intervertebral joints, don’t twist and extend your spine at the same time.
  4. In case you need additional support, go for handy yoga props such as bolsters and blocks.
  5. In situations where you can’t touch your toes while bending forward, loop a yoga belt around your feet and hold it in your hands.

Frequently Asked Questions - Yoga Poses for Spine Alignment

Can yoga aggravate back pain?

Yoga has the potential to cause or aggravate back pain. Some postures are more difficult to execute than others. Any yoga for spinal cord, however, can be detrimental if not done correctly or if your body is not in the proper position for it.

Can yoga realign your spine?

Yoga is a recovery or healing method which helps with posture, spine alignment, and core muscle strength. If you still have back pain after undertaking strength-building yoga poses for spine alignment, it may be time to see a physiotherapist or orthopedist for treatment options such as surgical intervention.

Can yoga cure spinal problems?

Yoga can be especially beneficial for low back pain because it strengthens the muscles that make up the spine and back, such as the Paraspinal muscles, which assist you to bend your spine; the multifidus muscles, which help regulate your vertebrae; as well as the transverse abdominis, which also helps balance your spine.

Which yoga poses are the best for the spinal cord?

Yoga poses that involve rotation, flexion, axial extension, and side bend, are the most beneficial to the spinal cord.

How can I tell if my spine is misaligned?

The following are the primary signs that your spine is now out of alignment:

  • Pains – back pain, knee pain, joint pain, hip pain, and neck pain.
  • Chronic headaches
  • Fatigue
  • Shoes deteriorate unevenly
  • Excessive exhaustion
  • Restricted neck mobility
  • Frequent illness
  • Posture Misalignment
  • Numbness or tingling in the feet or hands


Wrap-up – Yoga Poses for Spine Alignment

Back and spine pains are major health challenge that is common across various age brackets.

Luckily, practicing yoga can be adopted as a physical therapy to burst these pains for a soothing experience, and yoga ranks as the leading natural pain relief and remedy for spine pains.

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Various yoga poses for spine alignment such as cobra pose, extended triangle pose, two-knee spinal twist, and even easy spine twist can prove very effective in offering a long-lasting relief to back and spine aches.

So, in case you are in need of a reputable yoga class for spine alignment, IYENGAR YOGA is here to put a smile on your face, and help you bid a firm goodbye to spine and back ache through various well-designed yoga curricula administered by the best yoga coaches. Kindly click here to book a spot and coach in Iyengar Yoga.

Inspirational Quote Of The Day

“Yoga is not about self-improvement, it’s about self-acceptance.”

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