How to Use Yoga for Back Pain Relief

It's no secret that yoga is great for reducing stress and improving overall wellbeing. But did you know that it can also help to reduce back pain? In fact, studies have shown that yoga can be an effective way to manage chronic back pain. In this blog post find out how to use yoga for back pain relief.

Yoga focuses on stretching out the muscles. This is one of the benefits yoga has for people suffering from back pain, especially those who sit in a chair all day or stand for long periods in a day without exercising.

Yoga is a great way to improve flexibility and strength, while also promoting relaxation and stress relief - all of which can help to reduce back pain. If you're looking for a way to improve your wellbeing, yoga is definitely worth considering!

Does yoga help to strengthen your back?

Yoga is a perfect form of exercise for those suffering from back pain. The practice of yoga consists of various physical postures, breathing techniques, and meditations that stretch, strengthen and relax the muscles in the body. Yoga provides relief by stretching out the muscles that may be tight due to injury or poor posture. Yoga postures also strengthen the back muscles, which are vital for maintaining posture and balance throughout your day.

Yoga exercises provide relief by stretching out the muscles that may be tight due to injury or poor posture. Yoga postures also strengthen the back muscles, which are vital for maintaining posture and balance throughout your day.

Since yoga is a form of exercise that focuses on breathing techniques as well as bodily postures, it can help with stress reduction, which is something you need if you are suffering from depression or chronic anxiety.

How to Use Yoga for Back Pain Relief

If you're like most people, back pain is something that you deal with on a daily basis. Whether it's from sitting at a desk all day, lifting incorrectly, or just general wear and tear, back pain can be extremely frustrating and debilitating. Luckily, there are some yoga poses that help relieve back pain.

Yoga is a wonderful form of exercise with a set of routines that is sure to benefit most people suffering from back pain when properly carried out. Performing Yoga regularly has many benefits:

  1. Stress Relief

Performing yoga is a good way to relieve stress from your body. Your body and mind will surely be calmed by the controlled breathing and slow body movements. Just like every health problem, back pain can also subside when one is less stressed.

  1. Increases Strength and Flexibility

The different poses performed in yoga helps one to have stronger muscles. Although this method may seem quite mild unlike other hardcore training such as resistance training, CrossFit, or even fast walking, it will still strengthen and tone the necessary muscles.

Some yoga poses may appear difficult to carry out for a long time by most people, even the so-called strong ones might find it hard to hold a particular position for a long time. Performing yoga isn't totally relaxing, it can also be challenging and the various poses can toughen the abs, core, and back muscles.

Also, while performing yoga you tend to stretch. You may find out that your tightened hamstrings and hip flexors may increase the pain in your back. The yoga poses will help stretch out the various muscle groups of the body.

Yoga also helps us to relieve stress from the muscles in the lower body, as most people find it difficult to touch their toes as they get older.

  1. Increases Body Awareness

Yoga helps to improve body awareness. You'll have good body balance, coordination, and know the various limits of your body. Knowing your limits helps you to avoid certain activities or exercises that increase the pain in your back.

The practice of yoga will help you know the limit of your movement without causing more pain to yourself. You'll avoid certain stretches and unnecessary bends that are sure to cause severe pain in your back; like getting up to pick a remote without bending and struggling to reach and drag with the fingertips.

  1. Improves Blood Circulation

Blood circulation to muscles and other body parts improves once the joints and muscles are stretched properly. Yoga helps to allow healthy blood flow to certain injured areas in the body and the body part heals up once there is sufficient flow of blood to that particular joint or muscle.

The various movement and stretches that come with yoga exercise make you move easily and carry out daily activities with less stress.

  1. Improves Posture

Practicing yoga is a sure way to help your posture. Improving your posture also helps to reduce your back pain. Yoga will help in correcting the imbalance in the body and align you properly.

As humans we normally rely on somebody part to do most of the work and overtime, this leads to muscular imbalance. Yoga poses are sure to give strength to both sides of the body, to ensure that one part of the body is not bent and the other straight.

What yoga poses help relieve back pain?

Back pain is, unfortunately, a common ailment, but thankfully there are many poses that can help relieve it. If you're struggling with back pain, try incorporating some of these poses into your yoga routine. Each one offers its own unique benefits for relieving back pain.

Here are some yoga poses to try:


  • This is a great warmup that helps loosen the muscles in your back and prepares you for a deeper stretch.

Downward Facing Dog:

  • Downward dog is a fantastic pose to strengthen the muscles of the back while stretching out the backs of the legs. It's also a great way to decompress from sitting all day at work or school.

Pigeon Pose:

  • Pigeon pose might look difficult, but it goes much deeper than most people realize from just looking at it from afar. Pigeon especially targets the hips and glutes, which are often overused and inflamed due to lack of activity and proper exercise.

Seated Forward Fold:

  • A seated forward fold is a yoga pose that can be done while sitting in a chair or on the floor. This pose is helpful for stretching and relaxing the lower back, hamstrings, and hips. It can also help to calm the mind and relieve stress.

Leaning Cow Pose:

  • This pose is great because it engages both sides of your core to work together, while simultaneously opening up the side body (most notably hips and ribs).

Extended Triangle Pose:

  • Extended triangle pose is an intermediate yoga posture that requires flexibility and strength from every part of your body -- especially the legs, back muscles, and shoulders. It's no wonder this pose has been nicknamed "the superman" or "flying pigeon."

How often should I take up yoga to reduce back pain?

Reducing back pain is possible with the help of yoga. However, how often should you take up yoga to achieve this? Experts say that doing yoga at least three times a week can help reduce back pain. If you suffer from chronic lower back pain, then aim to do five sessions per week.

Yoga helps stretch and strengthen the muscles around your spine, which can help protect it from future injury. Start slowly and work your way up to these goals to see the best results. However, if you have a history of back or spine-related problems such as herniated discs or osteoporosis, it's advised to take the help of an expert before beginning yoga.

Consult your doctor to know if you can carry out yoga poses. If you are working with a trainer or yoga instructor make sure to inform them of your condition so as to get custom poses suitable to help your ailment. Ensure you take a step today and then enjoy the benefit in no distant time.

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