Back pain affects millions of people worldwide, often resulting from poor posture, stress, or sedentary lifestyles. Yoga offers a gentle, effective approach to back pain relief through targeted stretches, strengthening poses, and mindful movement that addresses both symptoms and underlying causes.
Always consult with a healthcare provider before beginning any new exercise program for back pain. If you experience severe, persistent, or worsening pain, seek immediate medical attention.
Benefits: Improves spinal flexibility, relieves tension, promotes gentle movement
How to practice: Start on hands and knees. Inhale, arch back and lift head (Cow). Exhale, round spine and drop head (Cat). Move slowly with breath.
Hold time: 8-10 movements, focusing on smooth transitions
Benefits: Gently stretches lower back, calms nervous system, relieves stress
How to practice: Kneel with big toes touching, knees apart. Sit back on heels and fold forward, extending arms or resting them alongside body.
Modification: Place pillow between calves and thighs for extra support
Benefits: Relieves lower back tension, improves hip flexibility, aids digestion
How to practice: Lie on back, draw one knee to chest, hold with both hands. Keep other leg extended or bent with foot on floor.
Hold time: 30-60 seconds each side
Benefits: Releases lower back tension, improves spinal mobility, aids relaxation
How to practice: Lie on back, draw knees to chest, drop both knees to one side while keeping shoulders grounded. Extend opposite arm.
Hold time: 1-3 minutes each side
Benefits: Strengthens glutes and hamstrings, opens chest, supports lower back
How to practice: Lie on back with knees bent, feet hip-width apart. Press feet down and lift hips, engaging glutes and core.
Progression: Start with 5-8 breaths, gradually increase duration
Benefits: Strengthens back muscles, improves posture, counteracts forward head posture
How to practice: Lie face down, lift chest and legs slightly off ground. Keep neck neutral, engage back muscles.
Modification: Lift only chest or only legs to start
Morning (5 minutes):
Midday (5 minutes):
Evening (5 minutes):
Remember: Consistency is key for back pain relief through yoga. Start slowly, listen to your body, and gradually build strength and flexibility. If pain persists or worsens, consult with a healthcare provider or physical therapist who can provide personalized guidance for your specific condition.