A Guide to Chronic Pain Yoga Poses

By: Dr. Jerry Lewis


Do you suffer from chronic pain? If so, you may want to consider adding yoga poses to your treatment plan! Yoga effectively manages chronic pain and can help improve flexibility, strength, and mobility.

Before We Begin

Please know that it is essential to speak with your pain management team before starting any new exercise routine. And most importantly, it is necessary to start slowly and listen to your body. If you find a particular pose causing pain, stop immediately and consult your physician.

Best Poses for Chronic Pain

Yoga positions may be modified to accommodate those with varying degrees of experience and mobility, which is its best feature! Keep reading for the top yoga positions to ease your chronic pain:

Cat-Cow Pose

Stretching the back and neck muscles in this position is quite beneficial. Additionally, it can assist in easing tension migraines.

  1. The cat-cow stance should be started on your hands and knees. Make sure that your wrists are directly below your shoulders and that your knees are directly below your hips.
  2. As you lean back, glance up at the ceiling.
  3. As you exhale, your chin should be tucked into your chest.
  4. Repeat this pose several times.

Downward Facing Dog Pose

This pose can help to stretch the hamstrings, calves, and lower back. It can also help relieve shoulder, neck, and upper back pain.

  1. Start on your hands and knees.
  2. Straighten your legs as you slowly pull your hips up and back.
  3. Look down at your feet while keeping your head in alignment with your spine.
  4. Hold for five to ten breaths and then reset to the starting position.

Standing Side Stretch

This pose stretches the muscles on the side of the body! It can also help relieve shoulder, neck, and lower back pain! To perform a standing side stretch:

  1. Stand with your feet hip-width apart.
  2. Raise your arms overhead, then reach to one side and over towards the ground.
  3. Repeat on the other side for five to ten breaths.

Kneeling Foot Stretch

You can stretch your feet and lower leg muscles with this pose. It can also help to relieve pain in the knees and hips!

  1. Place your feet hip-width apart as you kneel on the ground.
  2. Place your hands on your knees, and slowly lean forward until you feel a stretch in your feet and lower legs.
  3. Hold five to ten breaths, then release and return to the starting position.

Your Partner in Pain Relief at Lewis Pain & Physical Medicine

At Lewis Pain & Physical Medicine, we are here to help you find relief from chronic pain. Our team understands the complexity of both chronic and acute pains.

Contact us online today to learn more about our services or to schedule an appointment — we look forward to helping you get on the path to a pain-free life!

* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.