How Yoga Can Help You Beat Back Pain

3rd September 2023

Back pain, whether a mild ache or something that turns ordinary tasks into a struggle, usually comes down to poor posture, injury, or stress, and it can get in the way of daily life regardless of the cause.

Yoga is one option worth considering: through its poses and breathing techniques, it strengthens and stretches the muscles supporting the back, promotes relaxation, and improves posture, all of which help with both relief and prevention.

How yoga helps with back pain

Yoga increases blood flow to the back, which supports healing and eases discomfort. Certain poses improve the strength and flexibility of the spine, making it less prone to injury, and the stress-reducing effect of yoga matters too, since stress and anxiety can make back pain worse.

Worked into a daily routine, yoga can help with back pain caused by a range of factors, from poor posture to longer-standing conditions, alongside the broader sense of well-being that comes from connecting movement and breath.

As with any new physical activity, it is worth checking with a doctor before starting, particularly if the pain has a specific cause, and listening to your body rather than pushing through discomfort. Slow and steady works better than rushing.

Types of yoga for back pain

A few styles in particular suit back pain specifically well.

Iyengar Yoga emphasises correct alignment and uses props, such as blocks and straps, to support the body while holding poses. Restorative Yoga focuses on relaxing into poses using blankets, bolsters and straps. Kundalini Yoga, more spiritual in character, combines postures, breathwork and meditation in sequences known as kriyas. Hatha Yoga is a gentler style that concentrates on breathing exercises and basic postures.

The right choice depends on what you are looking for rather than any one style being objectively best; trying a few is the most reliable way to find what works for your body.

Yoga poses for back pain relief

Yoga is one of the more effective ways to relieve back pain, through a combination of stretching, strengthening, improved flexibility, and better alignment and posture. Here are ten poses worth trying, with instructions and what each one does.

Child’s Pose (Balasana)

Stretches the lower back, hips, and thighs, and releases tension in the spine.

Start on your hands and knees.
Bring your buttocks back to rest on your heels while keeping your arms extended forward.
Lower your chest towards the floor and rest your forehead on the mat.
Relax your whole body and breathe deeply.
Hold the pose for 1-3 minutes, or as long as comfortable.

Cat-Cow Pose (Marjaryasana/Bitilasana)

Promotes spinal mobility, stretches the back muscles, and relieves tension.

Begin on your hands and knees in a tabletop position.
Inhale and lift your chest and tailbone, arching your back into Cow Pose.
Exhale and round your spine towards the ceiling, tucking your tailbone under in Cat Pose.
Repeat this flowing movement, synchronising it with your breath, for 5-10 cycles.

Downward-Facing Dog (Adho Mukha Svanasana)

Stretches the entire back, decompresses the spine, and strengthens the core.

Start on your hands and knees, then lift your hips up and back.
Straighten your arms and legs, forming an inverted “V” shape with your body.
Press your palms into the ground, lengthen your spine, and relax your neck.
Engage your thigh muscles and press your heels toward the floor.
Hold the pose for 5-10 breaths.

Cobra Pose (Bhujangasana)

Strengthens the back muscles, improves posture, and stretches the front of the body.

Lie flat on your stomach with your legs extended and the tops of your feet on the floor.
Place your palms next to your shoulders, fingers pointing forward.
Press your palms into the floor and lift your chest and head, keeping your pelvis grounded.
Draw your shoulders back and down, lengthening your neck.
Hold the pose for 20-30 seconds while breathing deeply.

Bridge Pose (Setu Bandhasana)

Strengthens the back and glutes, stretches the chest, and promotes spinal flexibility.

Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Place your arms by your sides, palms facing down.
Press your feet and arms into the floor, lift your hips, and engage your glutes.
Roll your shoulders back, interlace your fingers beneath you, and draw your shoulder blades together.
Hold the pose for 30-60 seconds while breathing evenly.

Sphinx Pose (Salamba Bhujangasana)

Relieves lower back pain, strengthens the spine, and opens the chest and shoulders.

Lie on your stomach with your legs extended and elbows under your shoulders.
Press your forearms into the mat and lift your chest, keeping your hips grounded.
Relax your shoulders, draw your shoulder blades down, and lengthen your neck.
Hold the pose for 1-2 minutes while breathing deeply.

Pigeon Pose (Eka Pada Rajakapotasana)

Stretches the hip flexors, glutes, and piriformis muscles, and relieves tension in the lower back.

Begin in a high plank position, then bring your right knee forward and place it behind your right wrist.
Extend your left leg straight back, keeping your hips square.
Slowly lower your upper body onto your forearms or to the floor, resting your forehead on your hands.
Hold the pose for 1-2 minutes, then repeat on the other side.

Thread the Needle Pose (Parsva Balasana)

Releases tension in the upper back and shoulders and stretches the spine and neck.

Begin on your hands and knees in a tabletop position.
Thread your right arm under your left arm, lowering your right shoulder and temple to the floor.
Extend your left arm forward, pressing the back of your left hand into the mat.
Keep your hips lifted and relax into the stretch.
Hold the pose for 30 seconds to 1 minute, then switch sides.

Supine Twist (Supta Matsyendrasana)

Relieves tension in the lower back, and stretches the spine and hips.

Lie on your back with your knees bent and feet flat on the floor.
Extend your arms out to the sides, forming a “T” shape.
Drop both knees to the right side and keep your shoulders grounded.
Turn your head to the left, and gaze towards your left hand.
Hold the pose for 1-2 minutes, then repeat on the other side.

Legs-Up-The-Wall Pose (Viparita Karani)

Relieves lower back pain, reduces swelling in the legs, and promotes relaxation.

Sit sideways against a wall, with one hip touching the wall.
Lie back and swing your legs up the wall while shifting your weight and bringing your entire body parallel to the wall.
Adjust your distance from the wall to find a comfortable stretch in your hamstrings and lower back.
Keep your arms relaxed by your sides, palms facing up.
Stay in this pose for 5-10 minutes, focusing on deep, relaxed breathing.

Breathe deeply throughout, listen to your body, and modify any pose as needed. Start slowly and build up duration and intensity as you get more comfortable.

Precautions for practising yoga with back pain

A few precautions matter specifically when back pain is involved. Check with a doctor before starting, since they can flag any poses to avoid or modify for your specific condition. Listen to your body throughout, and treat breaks and modifications as a normal part of practice rather than a failure. Avoiding overexertion is the single most important precaution, since pushing too hard risks making things worse.

Yoga is not a competition. It works best when you work with your body rather than against it.

Conclusion

Yoga supports back pain relief through better blood flow, improved flexibility and strength, and lower stress and anxiety, all of which play a part in how back pain feels day to day. Iyengar, Restorative, Kundalini and Hatha are worth trying as starting points, and poses such as Child’s Pose, Downward-Facing Dog and Bridge Pose are a reasonable place to begin at home.

As ever, check with a doctor before starting and listen carefully to your body as you go.

Daily yoga is built into every week with Uluwatu Surf & Yoga Retreats, alongside surfing and proper recovery. Book your retreat or get in touch with questions about what is included.