Yoga can be very beneficial for people with back pain—especially chronic lower back pain—when done carefully and with proper guidance. It improves flexibility, strengthens core muscles, promotes good posture, and reduces stress, which can all help relieve back discomfort.
Best Yoga Poses for Back Pain:
Here are some gentle and commonly recommended poses:
- Stretching as a cat and a cow (Marjaryasana-Bitilasana)
- It makes the spine more flexible.
- Helps ease tension in the lower back.
- Child’s Pose (Balasana)
- Gently stretches the lower back, hips, and thighs.
- Provides relief and relaxation.
- Downward-Facing Dog (Adho Mukha Svanasana) (gentle variation)
- Elongates the spine and hamstrings.
- Strengthens the back and shoulders.
- Sphinx Pose
- Mild backbend that strengthens the spine.
- Opens the chest and relieves lower back tightness.
- Bridge Pose (Setu Bandhasana)
- Strengthens the muscles of the lower back and glutes.
- Increases spinal stability.
- Reclining Twist (Supta Matsyendrasana)
- Releases tension in the spine and improves spinal mobility.
- Knees-to-Chest Pose (Apanasana)
- Gently stretches the lower back.
- Relieves pressure and relaxes the body.
Tips for Practicing Yoga with Back Pain:
- Consult a doctor or physiotherapist before starting, especially for severe or injury-related pain.
- Avoid deep forward bends, backbends, or twists without supervision.
- Move slowly and mindfully—listen to your body.
- Use props like bolsters, straps, or blocks for support.
- Consider a gentle yoga class (like restorative or Iyengar yoga).
