Certain yoga poses can help your back pain if you practice 15-30 minutes everyday and be patient. Results are not so sudden. These poses helped me greatly over the years and I recommend them for back pain.

OP, it is also a good idea to consult your doctor to see if you're capable of doing these poses and/or to find out what might be causing your pain. If it is an issue of flexibility:

Cat pose. Click here to read more.

Cow pose. Click here to read more.

Cat and cow pose are often combined into one fluid motion from inhalation/exhalation. This back and forth movement feels very good.

Sphinx pose. Click here to read more.

Cobra pose. Click here to read more.

Half Lord of the fishes pose, be careful not to overextend yourself:


You do NOT have to do any yoga pose exactly how it looks in any picture or video. Concentrate on the correct posture but never go farther than what your body is capable of doing at the moment. Don't hurt yourself. If you practice everyday, over enough time, your pose will naturally deepen, but the key is to never rush this process or you can seriously hurt yourself.