Therapeutic Yoga for Back Pain - Aura Wellness Center

Therapeutic Yoga for Back Pain

yoga for back painBy Faye Martins

Is therapeutic yoga for back pain effective? The short answer is, yes. Back pain can take over every aspect of your life, making even day-to-day existence a chore. Many people turn to pain killers to relieve back discomfort, but there’s a much simpler solution. Many yoga poses will stretch the back and leg muscles to relieve discomfort.


A Solution for Pain

Yoga is more than a temporary solution; it provides long-term results as long as you continue your practice. Even beginners can perform simple stretches for nearly instant results. If you’ve never tried yoga before, it’s worth a shot to relieve the discomfort and added stress that back pain can bring. Back pain is a widespread problem, but it doesn’t have to mean a lifetime of discomfort and immobility.

Many people turn to yoga as a way of relieving their back pain, both in the short term and long term. Although starting a yoga practice is challenging if you’re new to it, the benefits far outweigh the effort. Let’s explore how yoga can help relieve and prevent back pain. We will cover what yoga is, how it works for back pain specifically, and which poses are best for helping with back issues. Read on to learn more about this ancient form of exercise that can relieve back pain today.


History of Yoga for Back Pain

The history of yoga for back pain can be traced back to ancient India, where the practice was first developed. Yoga is a system of physical and mental exercises initially designed to promote health and well-being. The physical practices of yoga, including postures and breathing exercises, are thought to help improve the function of the body’s systems and relieve back pain. The mental aspects of yoga, such as meditation and relaxation, are also said to contribute to a sense of calm and well-being, which can help reduce stress and tension that can lead to back pain.


TKV Desikachar’s Method

TKV Desikachar is a world-renowned yoga teacher who has developed a yoga method for coping with pain. He adapted Yoga sessions to meet the needs of his students. His method focuses on gentle, slow movements and breathwork to release tension from the spine and muscles. This type of yoga is ideal for those with chronic back pain, as it is safe and effective.

BKS Iyengar’s Method

BKS Iyengar’s method of yoga is very effective for treating back pain. This approach to yoga focuses on alignment and breath work, both essential for a healthy spine. Iyengar yoga is also known for its use of props, which can help support the body in correct alignment.


Yoga Nidra for Back Pain

Yoga Nidra, or “yogic sleep,” is a state of consciousness between waking and sleeping in which the body is completely relaxed. This state can be achieved through deep breathing and meditation. Studies have shown that Yoga Nidra can reduce pain, improve sleep, and reduce stress.

If you are suffering from back pain, Yoga Nidra may be able to help. This practice can help to relax the mind and body, relieving tension and pain. In addition, it can improve sleep quality and reduce stress levels. Many resources are available on this blog, and we have a Yoga Nidra course if you want to practice at home.

Yoga Nidra Sankalpa for Back Pain

The Sankalpa’s intention for this practice, is to reduce back pain. To begin, find a comfortable position lying on your back with your knees bent and feet flat on the floor. You may want to place a pillow under your knees for support. Close your eyes and relax your breathing.

Now, focus your attention on your breath and let go of other thoughts. Allow yourself to drift in and out of sleep while remaining aware of your breath. Every time you notice your mind wandering, bring your attention back to your breath.

After about 20 minutes, slowly move your fingers and toes, then your arms and legs. Bring your attention back to your breath and open your eyes when ready.


Pranayama for Back Pain

Pranayama, or breath work, is a great way to help relieve back pain. There are many different types of pranayama, but some of the most effective for back pain relief include:

Ujjayi breath: This technique slightly constricts the throat to create a smooth, steady breath. It can help to ease tension and inflammation in the back.

Nadi shodhana: Also known as alternate nostril breathing, this technique helps to balance the nervous system and can be very calming. It can also help to ease pain by promoting circulation and spinal mobility.

Bhastrika: This is a more vigorous form of breathing that can help to increase energy and reduce pain. Make sure you are well-hydrated before trying this one, as it can dehydrate.

Kapalabhati: Sometimes called “skull shining breath,” this powerful technique helps to release toxins from the body and improve circulation. It can help relieve stiffness and pain in the back.


The Different Types of Back Pain

There are many types of back pain, and a different underlying condition can cause each type. For example, lower back pain is often caused by a herniated disc or spinal stenosis, while upper back pain can be caused by muscle strain or poor posture. Here are some of the most common types of back pain:

• Lower back pain: This is the most common type of back pain, and various conditions can cause it. The most common cause is a herniated disc, which occurs when the discs between the vertebrae become damaged and bulge out. Other causes include spinal stenosis (spinal canal narrowing), degenerative disc disease (wear and tear on the discs), and muscle strain.

• Upper back pain is usually caused by muscle strain or poor posture. The tilt of one’s head can put unnecessary strain on the muscles and ligaments in your neck and upper back, leading to pain. Muscle strains are often caused by lifting heavy objects or sudden movements.

• Middle back pain: This type of pain is less common than lower or upper back pain, but it can still be quite debilitating. It’s often caused by muscle strain, but it can also be caused by arthritis or scoliosis (a curvature of the spine).


How Yoga Relieves Back Pain

Back pain relief is one main reason people keep returning to yoga. Regular yoga practice can help relieve chronic back pain and make your spine more flexible.

There are many different types of yoga, but all of them can help reduce back pain. Hatha yoga is a suitable type for beginners because it’s slow and gentle. Ashtanga and vinyasa flow classes are more challenging but can also help relieve back pain.

Yoga poses that stretch and strengthen the back muscles can help relieve back pain. Some good poses for this include downward-facing dog, cat-cow pose, and Cobra poses. If you have chronic back pain, you may want to try restorative yoga or yin yoga, which are both very relaxing.

If you’re new to yoga, it’s crucial to find a class that’s right for your level so that you don’t injure yourself. It’s also important to listen to your body and stop doing any poses that cause pain.


Understanding Back Pain

Back pain is one of the most common reasons people start doing yoga. It’s also one of the main reasons people stop practicing. There are a few different schools of thought on how best to deal with back pain. The medical community generally recommends against any activity that might aggravate the condition. This means no yoga, lifting, twisting, or sudden movements.

The problem with this advice is that it doesn’t consider the fact that we need to move our bodies to heal. We tend to tense up and hold our breath when we’re in pain, which only worsens the pain.


Yoga can help deal with back pain if you approach it mindfully and listen to your body. Some poses can help to relieve back pain by strengthening the muscles that support the spine and improving alignment. Others should be avoided if you’re experiencing acute pain or modified to reduce strain on the back.

Family of Styles

Therapeutic yoga for back pain is a family of styles. Gentle, chair, restorative, and yin yoga styles are designed to help people with back pain and pain in general. Each style helps relieve pain, improve mobility and flexibility, and reduce stress. Yoga sessions for back pain often include gentle and slow poses, breathing exercises, and meditation.


The Benefits of Therapeutic Yoga for Back Pain

Yoga postures are a form of exercise that can help to improve back pain. Practicing poses can help to increase flexibility, strengthen the muscles, and improve posture. Therapeutic yoga can also help relieve stress and tension, contributing to back pain.

Yogic Solutions for Back Pain Relief

Yoga is a great way to relieve back pain. Therapeutic yoga for back pain can be done in many different ways. Maintaining proper posture alignment is one of the most important things you can do for your back. Poor posture puts undue stress on your spine and muscles, leading to pain and other problems.

Good posture aligns your bones and joints in their neutral or optimal position. This takes the strain off your muscles and ligaments and helps prevent wear and tear on your joints. When your bones and joints are properly positioned, your muscles can work more efficiently. Maintaining good posture also requires using the correct muscles.


On the Other Hand

When you use the wrong muscles to support your posture, it puts additional strain on your body. For example, if you sit in a slouched position, you’re likely to form rounded shoulders and a forward head posture. This causes the muscles in the front of your neck to work harder than they should have, which can lead to pain and other problems.

To maintain proper posture, focus on aligning your head over your shoulders, keeping your shoulders down and back, and tucking your pelvis under. These simple steps will help reduce stress on your spine and improve your overall posture.


Restorative Approach

One way to practice therapeutic yoga for back pain is by using props. Props can help you get into the correct position and hold it for the required time. This type of therapeutic yoga is excellent for those who have never tried it or are not very flexible.

Yoga at the Wall

Another approach to relieving back pain is by using a wall. A wall can help you support your body and keep proper alignment. This type of therapeutic yoga is excellent for those more experienced with yoga and looking for a more challenging pose.


Chair Yoga

A third way to do therapeutic yoga for back pain is using a chair. A chair can help you maintain good posture and alignment while doing the poses. This type of therapeutic yoga is excellent for beginners as well as those who are looking for a more challenging pose.

Choose the Best Yoga for Your Back Pain

When dealing with back pain, choosing the right type of yoga is crucial to get the most benefit. When you are choosing a class, make sure to ask the instructor if they have experience teaching students with back pain. A gentle style with an experienced teacher is the best combination. Additionally, speaking with your doctor before starting any new exercise regime is always a good idea.



There are many different types of therapeutic yoga, so it is essential to find one specifically geared toward helping with back pain. Some classes may focus on strengthening the core muscles, while others may use props and gentle stretching to help release tension in the back. No matter what type of yoga you choose, listen to your body and stop if you feel any pain.


Gentle Yoga Poses for Back Pain

If you suffer from back pain, therapeutic yoga can be a great way to help relieve your symptoms and improve your overall health. There are a variety of yoga poses that can help ease back pain, and in this article, we will share some of the best ones.

1. Child’s pose is a gentle stretch for the lower back. It can also help to relax the mind and body.

2. Cat-cow pose is another excellent pose for relieving lower back pain. It stretches and strengthens the spine while also massaging the abdominal organs.

3. Cobra pose is perfect for stretching the upper back muscles and relieving tension headaches.

4. Bridge pose is excellent for strengthening the entire back, including the lower back muscles.

5. Camel pose is a deeper stretch for the front of the body, which can also help to lengthen tight muscles in the back.


Low-Cost Solution

Therapeutic yoga for back pain is a practical method for relieving chronic lower back pain. With its gentle yet targeted exercises, this unique form of yoga helps to strengthen the muscles that support the spine while also providing relaxation benefits. Furthermore, therapeutic yoga is a low-cost option that can be practiced from home or with the guidance of a certified instructor. Yoga stretches may relieve you if you suffer from chronic lower back pain.


Causes of Back Pain

Chronic back pain can be misleading because its root cause might be weak abdominal muscles, tight hamstrings, or a general lack of flexibility in your body’s muscles. To get your back feeling better, your body needs stretching and strengthening.

Long, lean muscles support your frame and eliminate extra pressure on your back. The hips, spine, and legs being out of alignment with each other might also cause back pain. All yoga poses bring the body back into proper alignment, reducing or eliminating back pain.


Standing Forward Bend Posture – Uttanasana

The forward bend is a beautiful pose to release and stretch all the muscles in the back of the legs and thighs. It can also be invigorating for the mind, as it renews the blood supply to the brain upon coming out of the pose. To perform a forward bend, stand with feet about hip-width apart and the toes pointed forward. Reach up with both arms, then tip forward and down from the hips.

Release your head and neck, allowing your body to hang with your torso touching your thighs. Hold each elbow with the opposite hand. Breathe deeply and slowly, allowing all of your muscles to release. When ready to come out of the pose, slowly lift your torso, keeping your spine straight. Allow the blood to flow back down your head, neck, and spine before going into the next pose.


Half Forward Bend – Ardha Uttanasana

The Half Forward Bend is similar to the forward bend but not as deep. Stand in front of a wall, so your outstretched hands can rest flat on the wall. Firmly plant both hands with the fingers flat and pointing upwards. Step slowly back from the wall, bending from the hips until your back is flat. Your body will form an L-shape. Elongate the spine by lifting the navel in towards the spine.

Breathe deeply and slowly, holding the pose for as long as it feels comfortable. Slowly lift your torso to release the pose. Decompression of the spine often reduces back pain. It is not a guaranteed solution, but gentle spinal decompression often helps reduce pain. If you have pre-existing skeletal injuries or conditions, please consult your doctor before participating in any exercise program.


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Related Resources

Eisenberg DM, Davis RB, Ettner SL, et al. Trends in alternative medicine use in the United States, 1990–1997: results of a follow-up national survey. J Am Med Assoc. 1998;280:1569–75.

Williams KA, Petronis J, Smith D, et al. Effect of Iyengar yoga therapy for chronic low back pain. Pain. 2005;115:107–17.

Sherman KJ, Cherkin DC, Erro J, et al. Comparing yoga, exercise, and a self-care book for chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2005;143:849.

Jacobs BP, Mehling W, Goldberg H, et al. The feasibility of conducting a clinical trial on hatha yoga for chronic low back pain: Methodological lessons. Alt Ther Health Med. 2004;10:80–3.

Galantino ML, Bzdewka TM, Eissler-Russo JL, et al. The impact of modified Hatha yoga on chronic low back pain: a pilot study. Alt Ther Health Med. 2004;10:56–9.

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7 thoughts on “Therapeutic Yoga for Back Pain”

  1. Dear Faye Martins,

    Back pain is a common problem even with persons doing Yoga in one form or the other. You have given both these postures on forward bending. Well relaxation is as much important in Yogasana as doing yoga postures. So what relaxation asana you suggest for back pain?
    I have been practicing bridge pose and Merudandasana as a counter pose for back pain with some relief.
    Please comment.

  2. Dear Faye,
    Namaskar; I am an ardent fan of Aura Yoga and I love reading articles published on different yoga poses along with the reasons for practising the asanas. Now the relief for back pain is really wonderful and a timely cure for me because I am suffering from one such pain for the last few days, may be because these days I am not regularly practising yogasanas, thanks for your informative as well as a timely article on the subject, please continue the service towards mankind for ever, thanks once again, with regards – Kalaiselvan

    • Dear Kalaiselvan,

      If we are entering into unfamiliar ranges of motion or sleep in an unusual position we might experience pain. If your pain persists, you should consult a physician for advice. If not, there are times when we can gently stretch a muscle for pain relief.

  3. Dear Dr. R K S Rathore,

    You are correct and you bring up many good points. The asanas i mentioned were for the purpose of decompressing the lower spine. Unfortunately, many people are sitting far too long due to working with computers, which causes the spinal compression.

    I really like your suggestions. For relaxation, it depends on the source of the back pain. For example: If the problem is Sciatica, Supta Padangusthasana might be a solution and it could be modified by bending the lower leg, which will bring the lumbar region into a neutral position.

    I would love to read your suggestions.

    Aum Shanti,


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