If you’ve ever experienced back pain, you’re probably familiar with the inconveniences of it. From poorer sleep quality to limited mobility, back pain is one of those nuisances that can impact our mood negatively and reduce our quality of life. Fortunately, yoga can help.
What Science Says About Yoga and Back Pain
It is well known that gentle exercises and stretching, two elements found in most yoga classes at Prana Yoga Studio, are beneficial for relieving back pain. But can yoga provide this relief? This is what science has found:
A systematic review concluded that yoga is an effective and safe intervention for chronic low back pain, providing greater mental health benefits compared to traditional physical therapy. Another meta-analysis showed that yoga improves functional disability and flexibility in the short to intermediate term in patients with chronic low back pain.
Additionally, a study with computer users with back pain, a common occurrence among many professionals, showed that yoga improves spinal mobility while also reducing stress, anxiety, and depression.
In short, yes, yoga can help us relieve back pain.
Please note that while these studies also mention that yoga does not appear to pose a risk for normal individuals or patients with back pain, we encourage you to consult with your physician or physical therapist before trying yoga for the first time, especially if you’ve been diagnosed with a disc herniation, spinal fracture, had spinal surgery, or have other known spine conditions.
Best Yoga Poses to Relieve Back Pain
Yoga can help relieve back pain because many of its poses activate the muscles that support the back and spine. Through gentle stretching and slow, controlled movements, each pose or asana practiced in yoga creates a solid foundation for strengthening our bodies. Here are the ones we recommend at Prana Yoga Studio for back discomfort, which will also help restore your energy:
- Balasana or Child’s Pose. A relaxation pose that gently stretches the lower back muscles, releasing tension in the lower back and hips, calming the nervous system.
- Salamba Bhujangasana or Sphinx. A back extension pose that strengthens the lower back muscles, reduces pressure on the spine, and energizes the front body.
- Bhujangasana or Cobra. A more intense backbend than the Sphinx that provides a deeper stretch in the spine and opens the chest.
- Marjaryasana and Bitilasana or Cat and Cow. A pair of gentle, coordinated yoga poses that stretch the spine, neck, and torso, encouraging spinal mobility.
- Salabhasana or Locust Pose. A back-bending movement that strengthens the spine, abdominal muscles, glutes, and hamstrings, improving posture and flexibility.
- Apanasana or Knees-to-Chest. A restorative pose that reduces discomfort and stiffness in the lower back, while also relieving low back pain.
Get Relief with Expert Instruction at Prana Yoga Studio
The poses we provided are generally safe to practice at home or unaccompanied. But practicing yoga with an experienced teacher ensures proper alignment and modifications, especially if you have chronic pain or limited flexibility, as some of our students have shared.
Many of our classes can help you get from stiff to strong, but if you’re looking for something to relieve back pain, we highly recommend our Restorative Yoga, Gentle Yoga, and Yin Yoga classes. If additional support is needed, our Chair Yoga is also a great option.
Ready to experience yoga and feel better? Join us at Prana Yoga Studio in Imperial Valley!
Sources:
Chang DG, Holt JA, Sklar M, Groessl EJ. Yoga as a treatment for chronic low back pain: A systematic review of the literature. J Orthop Rheumatol. 2016 Jan 1;3(1):1-8. PMID: 27231715; PMCID: PMC4878447.
Zhu F, Zhang M, Wang D, Hong Q, Zeng C, Chen W (2020) Yoga compared to non-exercise or physical therapy exercise on pain, disability, and quality of life for patients with chronic low back pain: A systematic review and meta-analysis of randomized controlled trials. PLoS ONE 15(9): e0238544. doi: 10.1371/journal.pone.0238544
Singphow C, Purohit S, Tekur P, Bista S, Panigrahy SN, Raghuram N, Nagendra HR. Effect of Yoga on Stress, Anxiety, Depression, and Spinal Mobility in Computer Users with Chronic Low Back Pain. Int J Yoga. 2022 May-Aug;15(2):114-121. doi: 10.4103/ijoy.ijoy_9_22. Epub 2022 Sep 5. PMID: 36329769; PMCID: PMC9623884.