Back Yoga Stretches

A consistent yoga practice will relieve your chronic back pain, and it will also alleviate stress and improve your posture. As you perform yoga poses specifically designed for your back, focusing on your breathing will lead to muscle relaxation and also help bring nutrients to your spine.

Downward-facing Dog Pose

Adho Mukha Svanasana, or downward-facing dog pose, is good for relieving back pain, according to Yoga Journal. With your feet hip-width apart and hands shoulder-width apart, form a V shape with your body. Make sure to press the part of your palm closest to your thumb firmly into the ground to save your wrists. Bend your knees slightly; move your chest closer to your legs without moving your legs or hands, and then straighten your legs as much as you can. Work up to holding for 1 minute. Repeat twice.

Cobra Pose

According to ABC-of-Yoga.com, the Cobra pose, or Bhujangasana, strengthens the muscles in your back and improves spinal flexibility. While lying on your stomach, place your palms toward the ground and near your shoulders. Gradually straighten your arms, keeping your elbows tucked in close to your body, lifting your upper body more and more off the floor. Hold for 30 seconds, slowly come down and rest. Repeat twice.

Cat/Cow Pose

According to Judith Lasater, in "Yoga as Medicine," this pose will help improve your posture, which in turn will greatly reduce back pain. Start on your hands and knees with your spine in a neutral position. Tuck your tailbone under and round your back for the Cat pose. Then tilt your tailbone up and bend your back the opposite direction for the Cow pose. Repeat 10 to 20 times and coordinate it with your breathing.

Seated Twist

Seated twist, or Marichyasana, will alleviate backache according to B.K.S. Iyengar, author of "Yoga, The Path to Holistic Health." In a seated position, begin with your left leg straight and right leg bent with the bottom of your foot on the floor. Place your left arm over your bent right leg and twist toward the right. Hold for 20 seconds. Release and do the other side. Iyengar recommends sitting on a folded blanket or towel in the beginning. Repeat twice on each side.