Yoga Sequences

Twist Your Way to Less Back Pain

Here’s everything you need to know to prevent low back pain in twists, as well as use your twisting practice to help ease low back pain.

When you suffer from back pain, you might be tempted to stay sedentary until your pain goes away. But research shows gentle movement can actually help speed recovery, thanks to a fresh supply of oxygenated blood rushing to your low back, reducing inflammation. And while twisting when you have back pain might sound counterintuitive, practicing gentle twists can actually be one of the best things you do to relieve your pain. Read on for the info you need on how twisting can help you heal back pain, as well as how to use a wall as a prop and how to prevent low back pain during twists.

See also Alexandria Crow’s Pretty Twisted Practice

3 Poses to Relieve Low Back Pain in Twists

Sphinx Pose

When done properly, twists have the potential to help your low back feel great. Here are three poses to help you relieve low back pain.

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10 Surprising Ways to Use a Wall When Twisting


From easing low back pain to improving digestion, twists are incredibly beneficial. Here’s how to deepen any twist by using a prop you definitely have at home.

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Yoga Anatomy: Prevent Low Back Pain in Twists

Anatomy of a twist

Ray Long, MD, explains the anatomy of twists and how to support the action with proper muscular engagement to prevent low back pain.

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Are You Moving your Spine and Rib Cage Enough?

90 90 side bend anatomy
Christopher Dougherty

No matter how often you practice, and how deeply you twist, the answer is probably no. Here is the anatomy lesson and exercises every yogi needs to experience more ease both on and off the mat.

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