Yoga Takes on Back Pain

By Carolyn A. Smith & Ross Ashcraft

Yoga is beneficial in so many ways.  One of the best uses to put yoga is in the maintenance of back health and chronic back pain.   Yoga helps chronic back pain suffers by stretching and strengthening the muscles that support and more the torso.  I think it is more beneficial for those with injuries than any other exercise programs because it is gentle and slow.   In addition, if practiced regularly yoga can help with weight loss which will therefore take pressure off the back especially the lower back.

Yoga focuses on breathing and helps bring oxygen to areas were it is needed. Each pose should be held for 30 seconds.  Each pose should be repeated three times.  Important:  Be sure to breathe.  This is key to any yoga experience.

Below you see some of the best poses to help your lower back.  Let’s briefly try them as you read along.

This is called the Wall Plank. This stretches out your upper and lower back.  You will want to make sure you keep your back straight while doing this pose and remember to breathe.



This is downward dog which stretches your back and legs (Achilles).


This is called Pigeon pose this really helps relieve lower back pain and sciatic nerve issues (piriformis muscle).  Breathe!

The piriformis stretch a variation of Pigeon Pose.

I would suggest doing these poses either in the morning or before bed which ever works best for you. Starting out do yoga 3-5 times a week.

If you like these poses, you will love this next part.  Here are some videos you can do at home to relieve lower back pain or to get started doing yoga.

Be sure and do part 1 and part 2

Here is a basic yoga video to start you out on yoga.  Tara Stiles does the build strength video and many more you can find on  Its a basic yoga video to build strength that is under 10 minutes long.

Yoga is a great benefit to keep all our bodies able and ready to do our daily work.  Consider adding it to your daily life and reap the amazing benefits.







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