Yoga is a great form of exercising and stretching, yoga helps the muscles to support the back and spinal cord. The constant focus on breathing and the slow moments can be helpful in back pain by reducing stress and elevating anxiety or depression.

At some time between the first and fifth centuries, there was a Hindu sage who began the ancient and meditative traditions. He practiced throughout the year and recorded so many techniques nearly as old as the Indian civilization itself, And in 196 manuals called Yoga sutras, yoga is yoking or restraining of the mind, from focusing on external objects to reaching a state of pure consciousness. Over time yoga becomes incorporates physical elements from wrestling and gymnastics.

Today there are so many multiple approaches to modern yoga still most people maintain the three core elements of Patanjali‘s practice: physical postures, breathing exercises, and spiritual contemplation. First of all, yoga comes in many different poses and styles, but generally, it involves some amount of stretching and meditation. An estimated 80% of Americans suffer from lower back pain in their lives. But it is recorded that just 6 to 12 yoga sessions, significantly less pain in the lower back. That is because some particular yoga poses can yank on your hip flexors and strain your lower back. Studies suggest that yoga practice can reduce pain and increases functional ability which helps patients with chronic low back pain. It is considered that yoga is an effective treatment for people with chronic low back pain who are seeking non-surgical intervention.

But people who have serious or chronic illnesses should go for medical advice before starting or practicing yoga. But if you have a specific bad condition or a specific postural dysfunction then the yoga poses you practicing could be making your condition even worse or it’s just not helping at all for your specific conditions. So always seek medical feedback if you have any kind of bad conditions. You can keep doing the yoga but make sure you understand what your specific condition is and what you should avoid for your condition.

Back pain yoga


  • Yoga helps to restore flexibility and mobility.
  • Yoga helps to improve your strength and endurance.
  • It helps to improve your balance and stability with your overall posture.
  • Yoga promotes body alignment, muscle relaxation, and flexibility throughout the body.
  • It reduces stress and improves mode.
  • Yoga improves blood flow.
  • It helps to achieve a neutral spinal alignment.
  • Also, yoga improves mental health.

Back Pain Specialists


Child’s pose :

Child pose is also known as back pain relief pose but apart from this pose has many more benefits like stretching ankles, thighs, hips, legs, and knees, reducing stress and fatigue, decreasing back tension and neck tension, and helping to calm down.

Cat and cow stretch :

It helps to stretch and strengthen the spine and neck by helping regulate the breath, improving posture, and relieving stress. This helps to track the hips, abdomen, and back by improving flexibility. Helps in relieving back and sciatica relieves menstrual cramps and improves body balance.

Sphinx pose :

It helps to increase the capacity of the lungs, promotes good blood circulation, improves the digestive system, gives strength to the spine, relieves anxiety, stress, and depression, and simplifies the breathing pattern.

Supine spinal twist :

This pose stretches the glutes, and back and relaxes the spine, and it brings fresh blood to abdominal and pelvic organs, and toxins and it helps to calm and soothe the mind.

Downward facing dog :

This pose energizes the body, gives strength to the arm and legs, by stretching the shoulders, calves, arches, hands, and hamstrings, helps to calm the brain and stress or mild depression, and relieves menstrual discomfort when done with head supported.

Yoga for back pain

Cobra poses :

Cobra pose gives strength to the spine, stimulates abdominal organs, is the therapeutic form for asthma patients, it helps to relieve stress and fatigue, and tones the buttocks, this pose is beneficial for both men and women for the reproductive system, it helps to regulate the menstrual cycle, and boosts blood circulation.

Locust pose :

This helps to balance Manipura Chakra, stimulates the body, helps to improve sciatica and backache, relieves depression, develops self-confidence, improves the functioning of internal organs, and regulates acid-base balance in the body.

Bridge pose :

It helps to burn stomach and waist fat which again promotes good lower back condition, it strengthens stomach and thigh muscles, relieves neck pain and back pain, relieves depression and stress, it improves the digestion system.

Half Lord of the fishes:

This pose helps to align the spine stretches the spine, helps in constipation, stretches shoulder and chest muscles, stimulates abdominal organs, strengthens the back muscles, stimulates the pancreas, relieves the muscular problem in the back hips, and stimulates vegas nerve and kidneys.

Extended triangle pose :

It improves the digestion system, improves balance and focus, relieves mild back pain and stimulates the abdominal organs, strengthens and stretches the legs, and helps to relieve stress.

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