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.

Yoga 1

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.

Yoga 2



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


Yoga 3

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

Yoga 4

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.







20 thoughts on “Yoga Takes on Back Pain”

  1. I love doing yoga! I started about 6 months ago and the effects on my lower back have been amazing! I notice very little pain since starting the yoga exercises. I’m not a big fan of downward facing dog because it puts too much pressure on my wrists. My yoga instructor gave me a suggestion for reducing pressure on the wrists during this movement- use a set of 5 lb weights on the ground and grasp them instead of putting pressure on the wrist.

  2. The eyes from “yesterday” are possibly distorted, foggy, and lack clarity. Today I will choose to not be scared of what’s behind me, I will not worry about what’s to come, and I will LOVE where I AM NOW!!

  3. I absolutely love yoga and definitely recommend it to people. I never really tried yoga before coming to this school and when I started trying it I decided this is something that is definitely for me.

  4. I love yoga! I wish I did it more. It is not only good for you physically, but mentally as well. When I do yoga, I feel more flexible, I feel like I’m in better shape, and I feel happier. I will definitely try this positions when I get home today.

  5. These are very interesting. As someone who suffers from chronic lower back pain, I am going to make it my mission to try these stretches before bed so that I can measure the effects personally.

  6. Yoga is especially helpful when trying to take a break and step back from the craziness of life and ground yourself. Great blog!

  7. I like doing yoga i even got my boyfriend doing some yoga but i haven’t done it in a while because of my belly and it’s already getting kind of hard to move around or in some positions but i’ll try to do these exercises.

  8. I can do yoga for free at my gym. I knew it helped to stretch muscles out and to become more balanced but I didn’t really think about any other benifitialties. Think im going to make this a weekly thing now.:)

  9. I didn’t fully understand or know why yoga was such a good fun thing until i started here and now i absolutely love it! there are so many advantages to yoga and all its ability to help with the back!

  10. Yoga makes a major improvement on the entire body. I love practicing yoga and have increased my flexibility and and joint mobilization. I suggest it to any and everyone.

  11. Thank you, thank you, thank you so much for posting this article. I thought that I was doing everything for my lower back pain. But I never thought to do yoga. And After a few minutes of working out my lower back hurts so this is a win win. Again thank you so much for posting this.

  12. Yoga! I love it! I’ve been trying to take more classes at my gym! I hear it does wonders for back pain! Those are some great moves and websites! Thanks! I’ll have to try those this weekend!

  13. This article is awesome. Thanks for the videos. I don’t know much about yoga and I’m not very flexible so I’m hoping yoga will help that! I’m definitely going to try all of these poses, especially the “pigeon” pose.