Yoga for Back Pain
Does yoga help with back pain? It certainly can, if done correctly.
Yoga can not only help you tune in to your body, but many poses are effective in stretching and toning the muscles that support your spine. The result? Less pain, more balance, and better posture and alignment.
Yoga Poses to Help Relieve Back Pain
These yoga poses release tight muscles in your back to alleviate pain and discomfort.
Latest in Yoga for Back Pain
5 Stretches for Low Back Pain Relief
When pain happens, sometimes your instinct is to not move at all. Research suggests that's not always the right answer.
Yes, You Can Still Practice Yoga With Lower Back Pain. Here’s How
Because you shouldn't have to suffer through class.
This Is the Secret to Preventing Low Back Pain
Your lower back does enough. Here's how to move more efficiently in your practice—and in life.
Yoga for Scoliosis: How Your Practice Can Help Create Balance in the Body
Through yoga, I have learned that I can be balanced and graceful, even with a curved spine.
7 Yoga Poses to Care for Your Overburdened Spine
Our spines do so much. Here's how to keep yours healthy.
Cow Pose
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
Cat Pose
How to avoid falling into autopilot while practicing this basic—but beneficial—stretch.
Wide-Legged Standing Forward Bend
Open wide into Prasarita Padottanasana to increase flexibility by leaps and bounds.
Plow Pose
Plow Pose (Halasana) reduces backache and can help you get to sleep.
Eagle Pose
You need strength, flexibility, and endurance, and unwavering concentration for Eagle Pose.
7 Yoga Poses to Relieve Your Upper Back Pain
Poor posture? This one's for you.
Warrior 2 Pose
Named for a legendary warrior, Virabhadrasana 2 strengthens your quads, shoulders, and core—not to mention your stamina and inner resolve.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Pose Dedicated to the Sage Marichi III
Sometimes called the Sage's Pose, Pose Dedicated to the Sage Marichi III (Marichyasana III) is a wise addition to any practice.
Legs Up the Wall Pose
There's a general consensus among modern yogis that Viparita Karani or Legs Up the Wall Pose may have the power to cure whatever ails you.
Downward-Facing Dog Pose
One of yoga's most widely recognized poses, Adho Mukha Svanasana strengthens the core and improves circulation, while providing a delicious, full-body stretch.
Extended Triangle Pose
Extended Triangle Pose is a quintessential standing pose that stretches and strengthens the whole body.
Bridge Pose
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
Extended Side Angle Pose
Find length in your side body, from your heel to your fingertips with Extended Side Angle Pose.
Camel Pose
Bump up your energy (and confidence!) by bending back into Camel Pose. Ustrasana counteracts slouching and relieves lower back pain with a generous, heart-opening stretch.
Revolved Head-to-Knee Pose
Revolved Head-to-Knee Pose, or Parivrtta Janu Sirsasana, offers a deep, vivid stretch to the side body paired with loving and heart-opening movement.
Revolved Triangle Pose
As a counterpose to Utthita Trikonasana and preparation for seated forward bends and twists, this pose is key to a skilled practice.
8 Yoga Twists (Yes, Twists!) That Actually Ease Back Pain
Nervous about twisting? The movement can actually benefit your spine and back. Here's why.
Bow Pose
Bend back into the shape of a bow to feel energetically locked, loaded, and ready to take aim.
Revolved Side Angle Pose
This revolved variation of Utthita Parsvakonasana requires a lot of flexibility to twist so deeply and ground the back heel.
8 Yoga Poses to Ease Lower Back Pain
Is your lower back out of whack? Yoga can help you find relief.
Yes, Building a Strong Core Really Can Help Nix Back Pain
The benefits of building core strength go beyond the abs.
Is Your Yoga Practice Hurting Your Back?
Common yoga postures may be stressing your spine and causing back pain. Dr. Kevin Khalili, author of "Preserve Your Curves," offers five back-friendly asana options that are both spine-sparing and back-strengthening.
10 Lifestyle Tips to Ease Back Pain
Yoga is a great start, but to truly alleviate and correct your back pain, you'll need a full-body solution.
6 Yoga Poses to Support a Healthy Spine
Check out Sage Rountree's author page.
A 6-Pose Yoga Sequence to Relieve Back Pain After Prolonged Sitting
Try to practice it daily, especially when you have spent prolonged periods sitting or standing.
This 15-pose Sequence was Scientifically Proven to Treat Chronic Low-Back Pain in the Military
The RESTORE yoga program was developed by researchers and master yogis to treat chronic lower-back pain in service members and their families. Try it at home by gently practicing the following poses.
Yoga for Back Health: How to Walk with More Ease (Because a Slight Rotation Is Probably Missing from Your Stride)
Liberate your steps with two simple moves from yoga therapist Alison West.
Yoga for Back Health: 8 Poses You Can Do at Your Desk to Improve Posture
Deskbound at the office or at home? Starting to slouch? These strengthening and lengthening poses will help you sit with support and ease.
Yoga for Back Health: How to Protect Your Spine While Picking Up (& Putting Down) Props
Want to avoid aggravating injuries or even causing one? Alison West shares a method for carefully dealing with your props.
Yoga for Back Health: Got Tight Hip Flexors? 3 Poses for Instant Relief
These simple moves will powerfully balance your legs, pelvis, and spine whether you're at your desk, out and about, or on the mat.
Yoga for Back Health: 3 Ways to Modify Trikonasana for Any Back Condition
Whether you have chronic low back pain, herniation, osteoporosis, or trouble with your SI joints, these supported variations will help you enjoy the benefits of Triangle Pose with ease.
Yoga for Back Health: 3 Variations of Plank Pose to Strengthen Your Core
Strengthening the lower abdomen offers a disgruntled lower back the support it needs to feel good again.
Yoga for Back Health: 3 Ways to Improve Posture with Your Breath
Your spine is a few inhales away from freedom! Create space in the tissues with simple exercises you can do in a chair.
Yoga for Back Health: Got Computer Neck? 3 Poses for Pain Relief
The move with the dowels will feel like an amazing deep tissue massage.
What You Need to Know About Your Thoracic Spine
Here's how to strengthen and gain mobility in your upper back
A Home Practice for Open Hips
Maintaining flexibility and stability in the hip joints is crucial for lower-back health and cultivating overall freedom and ease in our bodies.
Yoga Anatomy: Prevent Low Back Pain in Twists
Ray Long, MD, explains the anatomy of twists and how to support the action with proper muscular engagement to prevent low back pain.
A Home Yoga Practice to Build a Strong Back
Practicing this twisting sequence is beneficial for anyone who sits for a good portion of the day, suffers from chronic back pain, or loves activities like running, cycling, and hiking.
Free Your Back Body Like Never Before: A Flow for Your Fascia
Do you practice yoga regularly but somehow still feel “stuck” in certain spots? Senior Yoga Medicine teacher Allison Candelaria created this fascia-freeing flow to find more mobility in the backside of your body.
A Yoga Sequence to Target Sources of Back Pain
While yoga can often be a quick fix, these postures will help to methodically alleviate the root cause of back pain.
A Core-Awakening Sun Salutation for Lower Back Support
Start to ease lower back discomfort and counteract the effects of too much sitting by swapping some of your standard Surya Namaskars for this core-focused variation.
Ease Low Back Pain: 3 Subtle Ways to Stabilize the Sacrum
Got low back pain? Adopt these three slow, subtle yoga strategies from Tias Little to get more relief out of each practice.
Ease Lower Back + Shoulder Tension with Fascial Work
Release tension and pain by working with your tissue. Bo Forbes shows you how to target hotspots in the shoulders and lower back.
Ask the Expert: Which Yoga Poses Prevent Lower-Back Pain?
Although standing orients your spine into proper posture, standing for too long can cause back pain. Incorporating a yoga routine can help relieve pain.
Back on Track: 5 Daily Poses to Ease Back Pain
Free yourself from ordinary back pain by doing these five simple poses each day.
Don’t Be a Slouch
Stave off back and neck pain with better posture.
How to Backbend Better
Learn one simple alignment technique and three common poses to ensure pain-free backbends.
Yoga for Back Pain + 5 Poses to Try
Free yourself from ordinary back pain by doing these 5 simple poses each day.
Back in Traction: Reclining Hand-to-Big-Toe Pose
Stretch your hamstrings without straining your spine. Learn the basics of Supta Padangusthasana.
Yoga for Pain Relief: A Q&A with Kelly McGonigal, PhD
Kelly McGonigal, PhD, a yoga teacher and health psychologist at Stanford University, shares tips for dealing with chronic pain through yoga and meditation.
A Gentle Yoga Sequence for Back Pain
When it comes to back pain, this gentle approach is best.
Upward Salute
Urdhva Hastasana translates to "Raised Hands Pose," but it is also sometimes called Talasana, the Palm Tree Pose.
Scoliosis: A Blessing in Disguise (A Case Study)
Scoliosis can cause back pain and many other health problems, including shallow breathing, sciatica, headaches, and even insomnia. Yoga not only brings relief but can also help you accept and embrace the body you're in.
Yoga Poses to Ease Back Pain
Check out Julie Gudmestad's author page.
9 Spinal Stretches to Ease Back Pain
Twists can be heaven for a bad back—if you don't push too hard. Learn how to do these 9 stretches for the spine to ease pain in your back.
Fire Log Pose
The Fire Log Pose stretches the outer hips intensely, particularly the piriformis, which is often the main culprit of sciatic pain.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Dolphin Pose
Dolphin Pose strengthens the core, arms, and legs, while also nicely opening the shoulders.
Meditation for Body Aches and Pains
If you think there's no way to get your mind off of discomfort in your body, try this practice to shift how you experience it.
Yoga to Improve Posture: Self-Assess Your Spine + Learn How to Protect It
Your mom was right: You'll look better and feel great if you stop slouching and stand up straight. Yoga can help you do just that—in a way that honors your spine's natural curves. Here's a guide to assessing and improving your posture.
Strengthen Your Lower Back with Yoga, Avoid Sports Injuries
Building strength in the lower back can enhance your performance in daily activities and help you avoid sports injuries.
Locust Pose
Salabhasana or Locust Pose effectively preps beginners for deeper backbends, strengthening the back of the torso, legs, and arms.
Fish Pose
Boost the body's energy and fight fatigue with Fish Pose, or Matsyasana in Sanskrit, while building confidence with a loving stretch in the shoulders. It is said that if you perform Matsyasana in water, you will be able to float like a fish.
Half Moon Pose
Say hello to leg and ankle strength as you seek stability and extend into this balancing pose, Half Moon Pose.
Yoga for Better Posture: Strengthen Your Back to Prevent Slouching
Learn how yoga can help you prevent slouching—and the depression, shallow breathing, tension, and headaches that often go with it.
Bharadvaja’s Twist
Bharadvaja's Twist, or Bharadvajasana in Sanskrit, is a gentle and loving twist that inspires postural and body awareness.
Half Lord of the Fishes Pose
Also called Seated Twist Pose or Ardha Matsyendrasana in Sanskrit, this pose energizes the spine and stimulate proper digestion while improving postural and body awareness.
Reclining Hand-to-Big-Toe Pose I
Oh, your aching back? Or maybe you can't crack those tight hamstrings. Supta Padangusthasana I or Reclining Hand-to-Big-Toe Pose I is for you.
Wheel Pose | Upward-Facing Bow Pose
Need an energy boost? Urdhva Dhanurasana can help—and strengthen your arms, legs, abdomen, and spine in the process.
UK Back Pain Trial
This fall, a team of British academics, yoga teachers and practitioners will join forces to find out if a 12-week course of Iyengar Yoga can be used to treat lower back pain. More than 260 people between the ages of...