Millions around the world suffer from back pain and one of the best forms of exercise you can practice is yoga. We’ll explore various yoga exercises for back pain in a moment, but first, a few amazing facts about why you should try yoga for lower back pain relief.
A 2009 study set up two groups – one that had two basic hatha yoga classes and a control group that received traditional treatment and medication. According to an article in the Boston Globe:
After 12 weeks, the yoga group reported one-third less pain and an 80 percent decrease in pain medications. The control group reported a decrease in pain of 5 percent and no change in medication use.
While yoga has many back pain relief exercises, it also has great benefits to overall health and well-being:
In another study… researchers at Boston University School of Medicine and McLean Hospital used sophisticated magnetic resonance imaging to scan the brains of participants before and after a yoga class. They found that levels of a neurotransmitter called gamma-aminobutyric, typically low in people with depression or anxiety disorders, increased by 27 percent after participating in a session of yoga. (GABA modulates dopamine, glutamate and is related to serotonin.)
Now that we’ve seen some of this medical evidence extolling the benefits of yoga for back pain relief, let’s look at some actual poses. Disclaimer: while these stretches for lower back pain are all very safe, if at any point you experience irritation, discontinue immediately. (Of course, you are welcome to ask your doctor if doing yoga for your back is safe based on your specific conditions.)
Yoga Stretches for Lower Back Pain
Note, some of these yoga poses for back pain might be challenging for folks with severe pain or who exercise infrequently. Scroll down the page if you want to see more gentle back pain exercises.
This pose is called upward facing dog. First, start by lying down flat on the floor with your hands laying flat, your finger tips in line with the tops of your shoulders. Then gently push up, allowing your back to curve slightly as you go up, taking deep breaths in and out through your nose as you hold the pose for a few moments, then slowly lower down. You can repeat this several times. Another variation of this pose is called cobra and is performed in a similar manner but without pushing up on your hands. Both versions help to stretch the lower back and build core strength.
Next up is salabhasana which can be more challenging. In the illustration the woman’s legs are up fairly high. While you may not reach that high the first time you try this, even lifting up your legs a few inches will help. Another variation of this pose positions the arms out to the sides, like airplane wings. (This makes it a little bit easier to lift your legs.)
Finally, among the more challenging poses, is bow-pulling pose.
Start by lying flat on your stomach, then lift your legs up and grab your ankles.
If this feels like a challenge, stay here. Otherwise, continue to lift up and pull on your legs as shown in the photo.
Gentle Yoga For Lower Back Pain Relief
The following screen shots come from a video recorded by Muuyu yoga teacher Kristen Rubis. (You can download this video for free by signing up for our email list below.)
These are all very gentle low back pain exercises, safe to try at home. As with any form of exercise, stop performing them if they cause any unwelcome discomfort.
 |
 |
|
| Start by lying on your back, slowly lifting your right knee towards your chest, grabbing your knee on the outside. Pull your knee into your chest, careful to avoid the rib cage. Take several deep breaths while holding your knee. Repeat on the left side. | Next, hug both knees into your chest for several breaths, then hold your knees as you rock back from side to side, gently massaging your spine.You can also rotate your knees in slow circles to stretch and massage your lower back. | |
 |
 |
|
| This pose is a gentle version of bridge (which is performed bringing the arms fully under the body, interlacing the fingers) but can be performed with the hands on the floor for an easier variation. Lift from the pelvis, moving up and down one vertebrae at a time. | The final image shows Kristen’s feet touching and pointing away from her, with her legs falling out to the side. If this is hard on your hips, you can get some blocks or books to support your knees so they are stretching too much towards the floor. Lie here for as long as you want. |
Do More Back Pain Exercises At Home
 |
While you can certainly do yoga for back problems, it's also fantastic for reducing stress, increasing flexibility, increasing blood circulation and a host of other health benefits To get tons of free beginners yoga videos, sign up today to receive exclusive access! |
