How Yoga Can Help Alleviate Back Pain

If you have chronic pain, your doctor or a well-meaning friend has likely suggested yoga. This ancient practice can help alleviate many common aches, but what are the best yoga poses for back pain? What should you avoid?

Knowing how it works helps, as does locating a skilled guide. Here’s what you need to know before embarking on your journey to better wellness by alleviating back pain through yoga.

The Science of Yoga and Back Pain

Back pain occurs for multiple reasons. Some are acute, meaning they last a short time, while others are chronic. Common causes of back pain include:

• Muscle and ligament strains and sprains
• Scoliosis
• Herniated discs
• Spinal stenosis 
• Osteoarthritis or ankylosing spondylitis

A trip to your doctor can identify the underlying cause. Fortunately, yoga can bring some relief regardless of the reason for your pain.

For example, low back pain from herniated discs often occurs not from direct compression of the nerve roots but the congestion of certain veins in the area that impact blood flow. Activities such as running create impact that can exacerbate your pain. However, releasing muscle tension through stretching may restore circulation and gently correct misalignments, bringing relief.

Spinal stenosis occurs when the spaces in your spinal cord narrow from illness, aging or a medical condition. One of the treatments for this disorder is physical therapy, which involves stretching and strengthening the surrounding muscles to lend spinal support — something yoga also achieves.

8 Yoga Poses for Back Pain

Understanding how this ancient practice can help alleviate your ache is step one. The second is incorporating the right yoga poses for back pain into your practice.

1. Downward Dog 

This move stretches and strengthens your entire posterior chain. Begin on all fours, perhaps moving your hands an inch forward before lifting your hips toward the sky, forming an inverted “V” with your body. Don’t worry if your heels don’t quite touch the ground — it’s normal if they don’t. Press firmly against the ground with your hands and mindfully explore the stretch down your entire posterior chain. 

2. Standing Forward Fold

You don’t have to be a yogi to recognize the value of this pose for easing back pain. Inversion is such a popular relief technique for chronic conditions like herniated discs that health care professionals use it. 

However, forcing this move can exacerbate problems by pulling muscles if forced. The best way to enter this pose is to hinge forward at your hips, letting your upper body waterfall forward only as far as it naturally goes. You could place yoga blocks beneath your hands or cross at the elbows and gently tick-tock your upper body.

You should instantly feel the pressure on your low back ease. Avoid pulling on your toes or the back of your legs — at least until it feels good to do so.

3. Child’s Pose

Sweet surrender can bring significant back pain relief. From a downward dog position, sink back to the earth, spreading your knees wide and extending your torso between them, with your chest touching the ground and arms extended in front of you. As a variation, try walking your fingertips from side to side, mindfully tuning into the stretch in your spine.

4. Half-Camel

A full camel is a bit much for some, but a half camel corrects the “hunch” many people get slouched over a computer all day. From your child’s pose, rise to your knees, then reach your right arm back, placing it on your right heel. Repeat on the other side, perhaps relaxing into a child’s pose between rounds. 

5. Cat-Cow

Next, return to your hands and knees. Let your belly sink toward the ground, creating a curve in your lower back as you inhale, then exhale, rounding out your spine. You can also do this move at your work desk by placing your hands on your thighs and alternating arching and rounding your spine.

6. Seated Twists

You can do several types of seated twists, including the rather intense Marychiasana [Ray of Light] series. However, the simplest method of all is to take an easy Sukhasana [joyful, easy, comfortable] or “criss-cross-applesauce” seat. Extend your arms overhead as you inhale, placing one hand on the opposite knee and looking behind you as you exhale. Repeat on either side. This posture is another great move you can do in your office chair.

7. Supine Twists 

It’s time to lay back. Resting supine on a hard surface alone can sometimes spell back relief. You can also do supine twists in several ways:

• Elevate one knee to 45˚, crossing it over your body while extending your arms to the side.
• Bend both knees to 45˚, slowly letting them drop near the earth.
• Cross your legs as if sitting in an office chair and let them fall to the side. 

If your lower back tends to get tight, you can use a pillow or a bolster under your knee in any variation to ease pressure.

8. Bridge

This move strengthens the muscles of your lower back and upper hamstrings, taking the pressure off your spine. Begin on your back with your knees bent, feet flat. Your fingertips should nearly reach your heels. Squeeze your glutes as you elevate your hips toward the sky. You can hold a stationary pose or perform several slow repetitions as you move with your breath.

9. Cradle 

Finish your flow with a self-hug. Lie on your back, pull your knees toward your chest and wrap your arms around them in an embrace. You can rock gently forward and back and side to side to massage your spine.

Doing so also activates your vagus nerve — part of your body’s “rest and digest” signaling system. Relaxing mental tension also eases physical pain.

Experiment With These Yoga Poses for Back Pain

If you have back pain, someone has probably recommended trying yoga. Knowing the best yoga poses for back pain eases your ache while keeping you safe. Find the right guide to master the moves and practice this simple routine for relief.