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Are you here because you just Googled ‘Yoga for Back Pain’? If so, you’re not alone! Relief from back pain is a huge reason why many people get into Yoga.
Yoga for Back Pain: Some Good and Bad News
The good news is that the spinal mobility, back and core strength, and overall flexibility you get from a consistent, well-rounded yoga practice are all very effective in combatting back pain.
The bad news is that every person’s back pain has unique causes and circumstances, so it’s difficult to recommend a set of yoga poses that works for every body’s pain.
If you’re currently having back pain, particularly due to an injury, start with a visit to a health care provider to determine the source and find out if there are any types of movement you should avoid. You may need to start your recovery journey by working with a physical therapist on a program that is designed for your specific condition.
The Benefits of Yoga for Back Pain
Back pain is a huge problem for many people, especially as they grow older. A sedentary lifestyle can be a cause, as are weak core and back muscles. These contribute to a lack of mobility and spinal compression. The prescription for preventing back pain is movement that builds strength and flexibility. Yoga fits the bill.
Yoga Poses for Back Pain Prevention
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Sanskrit Meaning: Marjary (Cat) Bitil (Cow)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Brings your attention to your entire spine as you initiate movement from crown to tail. Also warms up your back and strengthens your core.
Step-by-Step:
1. Begin on your hands and knees with your shoulders over your wrists and your hips over your knees.
2. On an inhalation, lift your head, drop your belly, and lift your tail. Keep your naval drawn in toward your spine. This is a Cow Pose, a position of spinal extension.
3. On an exhalation, drop your head, round your back, and tuck your tail. This is Cat Pose, a position of spinal flexion.
Child’s Pose (Balasana)
Sanskrit Meaning: Bala (Child)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Stretches your spine, shoulders, hip flexors, and thighs.
Step-by-Step:
1. Begin in a hands-and-knees position.
2. Bring your knees wide toward the edges of your mat and your big toes to touch.
3. Lower your butt towards your heels while keeping your arms outstretched.
Puppy Pose (Uttana Shishosana)
Sanskrit Meaning: Uttana (Intense) Shisho (Puppy)
Yoga Level: Beginner
Pose Type: Kneeling
Why this Pose: Nice stretch for your back and shoulders.
Step-by-Step:
1. Begin on your hands and knees.
2. Keeping your hips over your knees, walk your hands forward until you reach your fullest extension. Your chest or your chin may come to the mat.
Sphinx Pose (Salamba Bhujangasana)
Sanskrit Meaning: Salamba (Supported) Bhujanga (Cobra)
Yoga Level: Beginner
Pose Type: Prone
Why this Pose: Gentle backbend that strengthens your spine and opens your chest.
Step-by-Step:
1. Come to lie on your stomach with your chest propped up by your arms.
2. Make sure your elbows are under your shoulders and your forearms are parallel.
3. Press into your forearms to increase the space between your shoulder and your ears.
Cobra Pose (Bhujangasana)
Sanskrit Meaning: Bhujanga (Cobra)
Yoga Level: Beginner
Pose Type: Prone
Why this Pose: Using your back muscles to lift your chest is one of the best ways to strengthen them.
Step-by-Step:
1. Come to lie on your stomach with your palms flat on the mat directly under your shoulders and your elbows pointing straight back.
2. On an inhalation, press through the tops of your feet and anchor your pelvis to the floor to lift your chest away from the mat without pressing into your hands at all.
3. Release on an exhalation and repeat three times.
Locust Pose (Salabhasana)
Sanskrit Meaning: Salabha (Locust)
Yoga Level: Intermediate
Pose Type: Prone
Why this Pose: Strengthens your back, abs, legs, and glutes.
Step-by-Step:
1. Come to lie on your stomach with your arms alongside your body.
2. Press the tops of your feet and pelvis into your mat to lift your chest and arms away from the floor on an inhalation of breath. You may want a Yoga Pad under your hip points for more cushioning.
3. You can experiment with lifting your feet off the floor as well.
Standing Forward Fold (Uttanasana)
Sanskrit Meaning: Uttana (Intense)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Stretches the backs of your legs and decompresses your spine.
Precautions: Avoid this pose if you have herniated discs
Step-by-Step:
1. Stand in Mountain Pose (Tadasana) at the front of your mat.
2. On an inhalation, lift your arms overhead, stretching toward the ceiling.
3. On your next exhalation, take your arms out wide as you hinge from the pelvis to forward fold over your legs.
4. Soften your knees if your hamstrings are tight.
5. Release your neck and let your head hang heavy.
Downward Facing Dog Pose (Adho Mukha Svanasana)
Sanskrit Meaning: Adho (Down) Mukha (Face) Svana (Dog)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Strengthens and stretches the entire back.
Step-by-Step:
1. Begin on your hands and knees with your toes curled under.
2. On an exhalation, press into your hands to lift your butt toward the ceiling.
3. Keeping your hips high, straighten your legs and release your heels toward the floor.
4. Roll your upper arms outward.
5. Let your head hang heavy.
6. Take five to ten breaths.
Triangle Pose (Trikonasana)
Sanskrit Meaning: Trikona (Triangle)
Yoga Level: Beginner
Pose Type: Standing
Why this Pose: Strengthens your back and core, elongates your spine, and improves balance.
Step-by-Step:
1. Take a wide-legged stance facing the long side of your mat.
2. Line up both feet so that your arches intersect the Central Line.
3. Pivot on your right heel to turn your right toes toward the front of your mat.
4. Lift your arms parallel to the floor.
5. Reach your right arm towards the front of the room, then lower your right hand to your right shin, the floor, or a block outside your right shin.
6. Turn your chest and your gaze toward the ceiling.
7. After several breaths, return to centre and repeat the pose on your left side.
Bridge Pose (Setu Bandhasana)
Sanskrit Meaning: Setu (Bridge) Bandha (Lock)
Yoga Level: Beginner
Pose Type: Supine Backbend
Why this Pose: Strengthens your glutes, abs, back, and thighs. Gently extends your spine.
Step-by-Step:
1. Come to lie on your back with your feet flat on the floor and knees bent toward the ceiling.
2. Position your feet so you can touch your heels with your fingertips. Keep your feet parallel.
3. On an inhalation, press into your feet and use your glutes to lift your pelvis off the floor.
4. To open your chest more, interlace your hands behind your back and roll your shoulders under one at a time.
5. Keep your head in a neutral position.
6. After several breaths, release. Repeat the posture three times.
Supine Spinal Twist (Supta Matsyendrasana)
Sanskrit Meaning: Supta (Reclined) Lord of Fishes (Matsyendra)
Yoga Level: Beginner
Pose Type: Supine
Why this Pose: Relieves stiffness and improves spinal mobility.
Step-by-Step:
1. Lie on your back with your legs outstretched.
2. Hug your right knee into your chest.
4. Guide your right knee across your body to the left side of your mat.
5. Lift your hips and scoot them to the right a little bit.
6. Reach your right arm out to the right and take your gaze to your right hand.
Eye of the Needle Pose (Sucirandhrasana)
Sanskrit Meaning: Suci (Needle) Randhra (Hole)
Also Known As: Reclined Pigeon
Yoga Level: Beginner
Pose Type: Supine
Benefits:
Why this Pose: Stretches your hip flexors and lower back, alleviating tightness.
Step-by-Step:
1. Lie on your back with your knees bent toward the ceiling.
2. Hug your right knee into your chest.
3. Use your hands to place your right ankle on top of your left thigh close to your left knee.
4. Open your right knee to the right.
5. Stay here or lift your left foot off the floor and hold onto the back of your left thigh.
6. After several breaths, release and repeat on the other side.
Legs Up the Wall Pose (Viparita Karani)
Sanskrit Meaning: Viparita (Inversion) Karani (to do)
Yoga Level: Beginner
Pose Type: Supine
Precautions: Avoid inversions if you have glaucoma
Why this Pose: A gentle stretch for the low back and backs of your legs.
Step-by-Step:
1. Bring your mat over to a wall.
2. Sit with your knees drawn into your chest and one side of your body against the wall.
3. Roll onto your back and simultaneously take your legs up the wall.
4. Relax here for as long as you like.
An Ounce of Prevention
The keys to fighting back pain with yoga are time and consistency. The poses above have wonderful benefits, but so do many, many other yoga postures. If you practice a variety of poses regularly, you’ll soon see improvement in your strength, flexibility, and mobility. This is the winning combination to keep back pain away.
