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Which Asana is Good for Back Pain?

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Best Yoga Poses for Back Pain to Buy in October 2025

1 Amazon Basics 1/2 Inch Extra Thick Exercise Yoga Mat with Carrying Strap, Black

Amazon Basics 1/2 Inch Extra Thick Exercise Yoga Mat with Carrying Strap, Black

  • EXTRA THICK CUSHIONING FOR MAXIMUM COMFORT DURING WORKOUTS.
  • DURABLE FOAM RETURNS TO SHAPE, ENSURING LONG-LASTING USE.
  • EASILY PORTABLE WITH ELASTIC STRAP FOR ON-THE-GO EXERCISES.
BUY & SAVE
$23.98
Amazon Basics 1/2 Inch Extra Thick Exercise Yoga Mat with Carrying Strap, Black
2 Gaiam Yoga Mat Classic Print Non Slip Exercise & Fitness Mat for All Types of Yoga, Pilates & Floor Workouts, Pink Marrakesh, 4mm, 68"L x 24"W x 4mm Thick

Gaiam Yoga Mat Classic Print Non Slip Exercise & Fitness Mat for All Types of Yoga, Pilates & Floor Workouts, Pink Marrakesh, 4mm, 68"L x 24"W x 4mm Thick

  • LIGHTWEIGHT DESIGN OFFERS PERFECT CUSHIONING FOR ALL ROUTINES!
  • NON-SLIP TEXTURE ENSURES SUPERIOR GRIP FOR FOCUSED WORKOUTS.
  • FREE YOGA CLASS WITH PURCHASE FOR A COMPLETE FITNESS EXPERIENCE!
BUY & SAVE
$14.43 $24.99
Save 42%
Gaiam Yoga Mat Classic Print Non Slip Exercise & Fitness Mat for All Types of Yoga, Pilates & Floor Workouts, Pink Marrakesh, 4mm, 68"L x 24"W x 4mm Thick
3 Yoga Mat Non Slip, Eco Friendly Fitness Exercise Mat with Carrying Strap,Pro Yoga Mats for Women,Workout Mats for Home, Pilates and Floor Exercises (Matcha Green/Black, Thickness-6mm)

Yoga Mat Non Slip, Eco Friendly Fitness Exercise Mat with Carrying Strap,Pro Yoga Mats for Women,Workout Mats for Home, Pilates and Floor Exercises (Matcha Green/Black, Thickness-6mm)

  • ECO-FRIENDLY MATERIAL ENSURES SAFETY AND COMFORT FOR YOUR PRACTICE.
  • UPGRADED ANTI-SKID DESIGN OFFERS SUPERIOR GRIP AND DURABILITY.
  • INCLUDES FREE CARRY STRAP AND STORAGE BAG FOR ULTIMATE CONVENIENCE.
BUY & SAVE
$28.99 $31.99
Save 9%
Yoga Mat Non Slip, Eco Friendly Fitness Exercise Mat with Carrying Strap,Pro Yoga Mats for Women,Workout Mats for Home, Pilates and Floor Exercises (Matcha Green/Black, Thickness-6mm)
4 Fitvids 1/2-Inch Extra Thick High Density Anti-Tear Exercise Yoga Mat with Carrying Strap, Gray

Fitvids 1/2-Inch Extra Thick High Density Anti-Tear Exercise Yoga Mat with Carrying Strap, Gray

  • DOUBLE-SIDED NON-SLIP DESIGN ENSURES SAFETY AND PREVENTS INJURIES.
  • EXTRA THICK CUSHIONING OFFERS COMFORT FOR ALL BODY TYPES AND EXERCISES.
  • LIGHTWEIGHT AND PORTABLE WITH A FREE ADJUSTABLE STRAP FOR CONVENIENCE.
BUY & SAVE
$16.18 $19.99
Save 19%
Fitvids 1/2-Inch Extra Thick High Density Anti-Tear Exercise Yoga Mat with Carrying Strap, Gray
5 Gaiam Essentials Thick Yoga Mat Fitness & Exercise Mat With Easy-Cinch Carrier Strap, Teal, 72"L X 24"W X 2/5 Inch Thick

Gaiam Essentials Thick Yoga Mat Fitness & Exercise Mat With Easy-Cinch Carrier Strap, Teal, 72"L X 24"W X 2/5 Inch Thick

  • PLUSH 10MM FOAM: ENJOY SOFT, SHOCK-ABSORBING SUPPORT FOR WORKOUTS.
  • NON-SLIP DESIGN: STAY FOCUSED WITH A SECURE, TEXTURED SURFACE.
  • ECO-FRIENDLY & EASY CARE: LOW-ODOR MATERIALS, JUST WIPE TO CLEAN!
BUY & SAVE
$23.98
Gaiam Essentials Thick Yoga Mat Fitness & Exercise Mat With Easy-Cinch Carrier Strap, Teal, 72"L X 24"W X 2/5 Inch Thick
6 Retrospec Solana Yoga Mat 1" Thick w/Nylon Strap for Men & Women - Non Slip Exercise Mat for Home Yoga, Pilates, Stretching, Floor & Fitness Workouts - Boysenberry

Retrospec Solana Yoga Mat 1" Thick w/Nylon Strap for Men & Women - Non Slip Exercise Mat for Home Yoga, Pilates, Stretching, Floor & Fitness Workouts - Boysenberry

  • EXTRA THICK DESIGN FOR ULTIMATE COMFORT ON JOINTS AND PRESSURE POINTS.

  • NON-SLIP GRIP ENSURES STABILITY AND ENHANCES YOUR WORKOUT SAFETY.

  • DURABLE AND PORTABLE WITH NYLON STRAP FOR EASY TRANSPORT ANYWHERE.

BUY & SAVE
$39.99
Retrospec Solana Yoga Mat 1" Thick w/Nylon Strap for Men & Women - Non Slip Exercise Mat for Home Yoga, Pilates, Stretching, Floor & Fitness Workouts - Boysenberry
7 Zaveur Dancing Ladies Suede Yoga Mat - 27" W x 72" L Meditation Mat with Premium Soft Suede Front - Non Slip Exercise Mat with Rubber Back for Home Workout - Portable Exercise Travel Mats (Yellow)

Zaveur Dancing Ladies Suede Yoga Mat - 27" W x 72" L Meditation Mat with Premium Soft Suede Front - Non Slip Exercise Mat with Rubber Back for Home Workout - Portable Exercise Travel Mats (Yellow)

  • AMPLE SPACE AND RICH COLOR INSPIRE AND ELEVATE YOUR YOGA PRACTICE.
  • PREMIUM SUEDE MATERIAL OFFERS COMFORT, GRIP, AND STABILITY ON ANY SURFACE.
  • LIGHTWEIGHT AND PORTABLE DESIGN ENCOURAGES YOGA ANYWHERE, ANYTIME!
BUY & SAVE
$99.99
Zaveur Dancing Ladies Suede Yoga Mat - 27" W x 72" L Meditation Mat with Premium Soft Suede Front - Non Slip Exercise Mat with Rubber Back for Home Workout - Portable Exercise Travel Mats (Yellow)
8 Retrospec Solana Yoga Mat 1/2" Thick w/Nylon Strap for Men & Women - Non Slip Excercise Mat for Yoga, Pilates, Stretching, Floor & Fitness Workouts, Rose

Retrospec Solana Yoga Mat 1/2" Thick w/Nylon Strap for Men & Women - Non Slip Excercise Mat for Yoga, Pilates, Stretching, Floor & Fitness Workouts, Rose

  • EXTRA THICK DESIGN ALLEVIATES STRESS ON JOINTS FOR ULTIMATE COMFORT.
  • NON-SLIP SURFACE ENSURES SAFETY AND STABILITY DURING WORKOUTS.
  • DURABLE MATERIAL WITHSTANDS DAILY USE, PERFECT FOR HOME OR STUDIO.
BUY & SAVE
$24.99
Retrospec Solana Yoga Mat 1/2" Thick w/Nylon Strap for Men & Women - Non Slip Excercise Mat for Yoga, Pilates, Stretching, Floor & Fitness Workouts, Rose
9 Fitvids All-Purpose 1/4-Inch High Density Anti-Tear Exercise Yoga Mat with Carrying Strap, Blue

Fitvids All-Purpose 1/4-Inch High Density Anti-Tear Exercise Yoga Mat with Carrying Strap, Blue

  • COMFORT FOR ALL: 68 X 24 MAT SUITS EVERY BODY TYPE EFFORTLESSLY.
  • SUPERIOR GRIP: DOUBLE-SIDED NON-SLIP SURFACES ENHANCE SAFETY DURING WORKOUTS.
  • PORTABLE CONVENIENCE: LIGHTWEIGHT WITH A FREE STRAP FOR EASY TRANSPORT.
BUY & SAVE
$14.99
Fitvids All-Purpose 1/4-Inch High Density Anti-Tear Exercise Yoga Mat with Carrying Strap, Blue
10 Gaiam Dry-Grip Yoga Mat - 5mm Thick Non-Slip Exercise & Fitness Mat for Standard or Hot Yoga, Pilates and Floor Workouts - Cushioned Support, Non-Slip Coat - 68 x 24 Inches - Marbled

Gaiam Dry-Grip Yoga Mat - 5mm Thick Non-Slip Exercise & Fitness Mat for Standard or Hot Yoga, Pilates and Floor Workouts - Cushioned Support, Non-Slip Coat - 68 x 24 Inches - Marbled

  • EXTRA CUSHIONING FOR JOINTS ENSURES COMFORT DURING EVERY POSE.

  • NON-SLIP COATING ENHANCES GRIP, KEEPING YOU FOCUSED AND STABLE.

  • IDEAL FOR HOT YOGA, DESIGNED TO WITHSTAND SWEAT DURING SESSIONS.

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$34.70 $56.99
Save 39%
Gaiam Dry-Grip Yoga Mat - 5mm Thick Non-Slip Exercise & Fitness Mat for Standard or Hot Yoga, Pilates and Floor Workouts - Cushioned Support, Non-Slip Coat - 68 x 24 Inches - Marbled
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ONE MORE?

Back pain is a common issue that affects people of all ages. While there are many causes of back pain, including poor posture, injury, and muscle strain, yoga can be an effective way to alleviate and prevent discomfort. Certain yoga asanas (poses) are particularly beneficial for strengthening the back muscles, improving flexibility, and reducing pain.

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

The Cat-Cow Pose is a gentle, flowing sequence that stretches and strengthens the spine. It helps to warm up the back and increase flexibility.

  • How to Perform: Start on your hands and knees in a tabletop position. Inhale as you arch your back (Cow Pose), dropping your belly towards the floor and lifting your head and tailbone. Exhale as you round your back (Cat Pose), tucking your chin to your chest and drawing your navel towards your spine. Repeat this flow for 5-10 breaths.

2. Child's Pose (Balasana)

Child's Pose is a restorative pose that gently stretches the lower back, hips, and thighs. It helps to relieve tension and relax the body.

  • How to Perform: Begin on your hands and knees, then sit back onto your heels while extending your arms forward. Rest your forehead on the mat and breathe deeply, holding the pose for 1-3 minutes.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a classic yoga pose that stretches and strengthens the entire body, particularly the back, shoulders, and hamstrings. It can help relieve back pain by lengthening the spine.

  • How to Perform: Start in a tabletop position, then lift your hips towards the ceiling, forming an inverted V-shape with your body. Keep your hands shoulder-width apart and your feet hip-width apart. Press your hands into the mat, lengthening your spine, and hold for 5-10 breaths.

4. Bridge Pose (Setu Bandhasana)

Bridge Pose strengthens the back, glutes, and hamstrings while stretching the chest, neck, and spine. It can help alleviate lower back pain and improve posture.

  • How to Perform: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press your feet into the floor as you lift your hips towards the ceiling. Clasp your hands underneath your back, rolling your shoulders under to open the chest. Hold the pose for 5-10 breaths before gently lowering your hips.

5. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is a gentle backbend that helps to strengthen the spine and alleviate lower back pain. It is a great pose for beginners or those with sensitive backs.

  • How to Perform: Lie on your stomach with your legs extended and your elbows under your shoulders. Press your forearms into the mat as you lift your chest, keeping your lower abdomen engaged. Hold the pose for 5-10 breaths.

6. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a deep hip opener that also stretches the lower back. It can help to release tension in the hips, which is often a contributing factor to back pain.

  • How to Perform: Start in a tabletop position, then bring your right knee forward towards your right wrist, extending your left leg straight back. Square your hips and fold forward, resting your forehead on the mat. Hold the pose for 1-3 minutes before switching sides.

Conclusion

Incorporating these yoga asanas into your routine can help alleviate back pain and improve overall spinal health. However, it’s important to practice with mindfulness and listen to your body, especially if you have a pre-existing condition. Consider consulting a healthcare professional or a certified yoga instructor before starting a new exercise regimen.