Back pain is one of the more frequent issues present in today’s society among all age groups. There are many causes of back pain (sitting at a desk for long times, poor posture, low physical fitness, etc.) and there are many treatments available, one of which is yoga.

Yoga develops strength in the core, increases flexibility, and has many postures that can relieving tightness in lower and upper back. Below you will find recommendations on how you can use yoga to lessen back pain, to include easy to do evidence-based poses that yield effective results.

Benefits of Yoga for Back Pain

Yoga consists of gentle stretches, controlled breathing, and prompts awareness, all of which support the health of internal structures that are part of the spinal health domain. If a habit of yoga practice can be instilled it will support:

• Decrease in tightness and tension in muscles
• Strengthening the back and core
• Better posture and alignment
• More flexibility through the spine and hip .

Most yoga practices dovetail with yoga for stress relief. This is important, stress is a stealthy player in the game of chronic back pain. Stress induces muscle turning on involuntarily, often in the neck and shoulders area, which contributes to back pain or worsens existing pain.

Best Yoga Poses for Back Pain Relief

The following are simple beginner-friendly yoga poses that relieve back tension and lend to spinal health.

Child’s Pose (Balasana)

This restorative pose gives a nice stretch to the lower back, hips and thighs and can have a calming effect on the nervous system.

To get into this pose:

• Kneel on the ground with your toes touching, knees apart.
• Sit back on your heels and reach your arms out in front of your head to the ground.
• Stay in this pose for anywhere from 30 seconds-2 minutes and breathe deeply.

Cat-Cow Pose (Marjaryasana-Bitilasana)

This flowing movement develops flexibility and relieves tension in the spine.

To do this pose:

• Get on all fours, hands under shoulders, knees under hips.
• Inhale: Arch your back lifting your tailbone and looking up (Cow).
• Exhale: Round your back, bringing chin and pelvis toward one another (Cat).
• Continue for 1-2 minutes.

Downward Facing Dog Pose (Aadho Mukha Savanasana)

A full body stretch mostly focusing on the back, hamstrings and shoulders.

How to do it:

• Start in plank position.
  Then lift your hips up and back into an upside down “V”.
• Try to keep your spine long and you might want to bend your knees slightly if needed.
• Hold for 30 seconds to 1 minute.

Sphinx Pose

Great for lower back pain, this gentle backbend helps to strengthen the spine without overworking it.

There are some steps:

• Lay on your stomach with elbows directly underneath your shoulders.
• Press into your forearms and lift your chest.
• Keep your pelvis on the ground, holding for 30 seconds to 1 minute.

Reclining Twist (Supta Matsyendrasana)

This pose releases tension in your lower back and hips and relates to digestion.

You can do the following:

• Lie on your back and draw one knee towards your chest.
• Cross it over your body and keep your shoulders down.
• Grab the knee and switch sides.

Yoga Safety Tips

Go slowly: Don’t force yourself to stretch too much.

Use props: Blocks and cushions are your friend.

Listen to your body: If a pose causes intense pain, stop immediately.

Warm up: A few minutes of gentle stretches or walking can prepare your body for yoga.

Be consistent: Regular practice, either daily or weekly, will give you greater benefits in the long run.

Combine Yoga for Back Pain Relief with Stress Management

All forms of discomfort stem from some degree of stress (whether it is physical discomfort or psychological), and many people thus also experience increased anxiety and lack of sleep as a result of chronic back pain. 
When you use yoga for stress release, you’re not just helping relieve muscle tension, but also working to quiet your mind.

Breathing techniques, meditation, and gentle flow routines are nothing but good for relieving stress, which is good for your back. And adding pranayama (breathing techniques) to your yoga practice will help you relieve strained muscles, and decrease strain on your nervous system.

Concluding Remarks

Yoga is a complete and permanent solution to relief from back pain.  It addresses your physical stress; but more importantly, most significantly improves your emotional and mental wellness.  Whether you are facing tension or stiffness in your lower back (from sitting for long hours of your job) or you are looking to advance your physical therapy, these yoga poses can be of assistance to you. 

Unroll your yoga mat, breathe deeply, clear your mind and relax your spine as it deserves – because you can not start to recover then-live-another-day with back pain if you don’t first move, and move mindfully.