Yoga for Back Pain

Yoga for Back Pain


One of the most common practices for maintaining spine health is yoga, which involves various exercises or asanas that strengthen the muscles and keep the spine in good shape. However, it’s not just about the body. Yoga is a discipline that encompasses not just the movements of the body, but also the mind. 


It involves bringing the body and mind in alignment with each other through good posture, breathing techniques, and various movements. 

Check out Mistakes which can aggravate your back pain

To reap the benefits of yoga, it should be practiced consistently and with patience. You should start with basic stretches and asanas and slowly move on to difficult ones. This will prevent injury and provide enough time for the body to get accustomed to this discipline. 


Yoga Poses for Back Pain


Yoga can be a blessing for people suffering from chronic back pain. It is a multidisciplinary activity that can be done every day but you should always consult your doctor before performing any pose to rule out the possibility of further injury to your spine.

Also, read some Useful tips to prevent back pain

  • Cat-Cow Stretch

Start with your knees and hands touching the ground. Your hands should be shoulder-width apart and in alignment with the knees. 

Now take a deep breath and as you slowly exhale, pull the navel inwards and extend your back outwards. Gently tuck your tailbone in and repeat 5-10 times.


  • Bridge Pose

Lie down with your back towards the floor. Bend the knees at a right angle to the body with feet still touching the ground. 

Keep the arms straight and extended towards the feet and palms towards the floor. 

Now slowly lift your hips off the ground and hold for a few seconds. Repeat 3-4 times. 


  • Standing Forward Fold

Stand straight with the feet hip-distance apart. Now first extend your straight arms away from the body and then upwards. They should be facing each other and should be above the head. 

Now as you breathe out, slowly bend at the knees and lowering the arms as well. Try to touch the ground. 

Relax by letting your head hang freely.

Now release the pose by slowly bending at the knees to support the back while coming back up. 

Repeat 4-5 times. 


  • Child Pose

This is a very effective and gentle technique to release tension in the neck and back. Start by sitting on your heels and knees. Raise your arms upwards and slowly fall forward onto the ground. Give your neck, shoulders, and back a good stretch. 


Yoga is great for back pain and a very natural and harmless way of recovery. You can do it every day for 30 minutes by selecting the poses that are specific to your needs. It is normal to experience soreness in the muscles post any physical activity, be it stretching, running, or yoga. 

Although yoga is being hailed as the ideal activity for recovery from chronic back pain, it should be done with caution. Always consult your therapist before performing any activity. People who follow a yoga routine tend to consume lesser medicine compared to other people who have chronic pain. Start with basic and mild activities to warm up the body slowly and then proceed to tougher tasks.