Since the practice focuses on stretching to improve body strength and flexibility, further studies show that people who take yoga or stretching classes cut back on pain medications for back pain twice as much compared to those who don’t.

While yoga isn’t recommended for those suffering severe back pain, the practice can give relief to those who experience back aches occasionally. As a safety measure, be sure to first consult your doctor about your new physical regimen especially when you’re prone to pain.

So if you want to get rid of your back aches or pains for good, here are the top 3 most effective yoga poses that can help relieve back pain:

1. Downward-Facing Dog

The Downward-Facing Dog is one of the most simple yoga poses for back pain. It is great for stretching the whole body, targeting your lower back muscles. This pose also supports the spine.

How to do it:

Begin this pose with your hands and knees, making sure that your hands are slightly in front of your shoulders. With your back pressed, slowly lift your tailbone up towards the ceiling by raising your knees away from the floor. Hold this position for 5-10 breaths and repeat the process five to seven times.

2. Cat and Cow Pose

Another easy pose you can try when doing yoga for back pain is the Cat and Cow Pose. This basic yoga pose stretches and loosens the back muscles for instant relief. It is usually used as a warm-up pose or a part of a regular yoga routine.

How to do it:

Begin in all fours. Then do the cat pose by arching your back and pressing your spine up. Hold this position for a few seconds before transitioning to the cow pose. To do the cow pose, scoop your spine in, press your shoulders back then lift your head. Move back and forth from the cat pose to the cow pose ten times.

3. Child’s Pose

If you’re looking for simple yoga poses for relieving back pain, the Child’s Pose is what you need to learn. It is a resting pose that actively stretches and elongates your back.

How to do it:

Begin on all fours, your arms stretched out in front of you. Slowly sit back so that your glutes or butt muscles rest (but not touch) above your heels. Hold this pose for five to ten breaths and repeat as many as you want for a relieving, soothing stretch.

To ensure that your back pain is relieved through these simple yoga poses, take time to do some light stretches beforehand. Yoga for back pain is an effective relief, but be sure that you don’t over stretch your muscles especially when you’re a beginner. Otherwise, your back ache will only worsen.