Yoga for Lower Back Pain Relief: A Beginner’s Guide

If you are like most people, your back probably hurts at some point throughout the day. Yoga can be an excellent way to help relieve this pain! Yoga is a great form of exercise because it gives you flexibility and strength without putting too much strain on your lower back. Yoga for lower back pain poses that specifically target the muscles in your lower back will greatly reduce muscular tension and help with chronic pain associated with poor posture or sitting for long periods.

In this blog, we’ll discuss 10 yoga for lower back pain poses that are perfect for relieving muscle tension in the lower back area. These poses include chair pose, downward-facing dog, bridge pose, child’s pose, locust pose…

What Type Of Yoga Is Best For Lower Back Pain?


  • Iyengar Yoga is a type of yoga practice that originated in India

This kind of yoga emphasizes precise movements and good alignment. Props like blocks and straps are frequently used in Iyengar yoga to accommodate people who are less flexible or to adjust for injuries. Iyengar yoga is a wonderful kind of yoga for persons with back pain or neck discomfort because it pays attention to detail and modifies positions.


  • Ashtanga Yoga is a kind of yoga that was developed in India

This style is known as « power yoga » because it emphasizes strong and stamina-building activities like push-ups and lunges. Persons who have successfully healed from a back injury and are searching for a more demanding practice, as well as people who are already athletic, such as runners and cyclists, who wish to add flexibility, balance, and attention to their workout routines, may benefit from Ashtanga yoga.



  • Bikram Yoga

Because it is done in an extremely heated setting, this type is sometimes known as « hot yoga. » Because the heat helps tissues stretch, Bikram yoga is an effective way to improve flexibility. Due to the pressure exerted on the body when strenuously practicing in the heat, this style of yoga is not recommended for persons with cardiovascular disease.



  • Viniyoga

Breath and movement are linked in this discipline in fluid movements that are tailored to the person. Because it is readily customized for each individual, Viniyoga is typically a suitable kind of yoga for persons who have back or neck difficulties.

There are a variety of yoga schools. It’s a good idea to talk to the instructor about his or her philosophy and emphasis before joining a class so that you may find the most appropriate and personally attractive type of yoga.

Yoga may be a pleasurable, lifelong exercise that increases health and function as one grows older. Yoga may be a component of practically anyone’s fitness routine because of the numerous adaptations and varied styles of yoga accessible, and the potential to progress and improve is limitless.


How Can I Reduce My Lower Back Pain?

  1. Continue to move

When you’re in agony, you might not feel like it. However, this is likely to be the initial suggestion from your doctor.

« In people with isolated back pain, a prevalent misunderstanding is that they can’t be active, » Ray adds.

Attempt to maintain your normal amount of everyday exercise and mobility. A quick 30-minute stroll or around the block with your dog can suffice. At least three times a week, get up and move around.

According to Salman Hemani, MD, an associate professor of orthopedics at Emory University School of Medicine in Atlanta, « being sedentary enables the muscles surrounding the spine and in the back to become weak. » « As a result, the spine may receive less support, » which can contribute to long-term discomfort.

  1. Strengthen and stretch

Your back is supported by strong muscles, particularly those in your abdominal core. Both relieving and preventing pain can be aided by strength and flexibility.

« I advise individuals to do it first thing in the morning a lot of the time, » Ray explains. If you’re older or concerned about overdoing it, wait until your body has warmed up before stretching and strengthening activities.

Yoga, Pilates, and tai chi are just a few of the exercises that may help you develop your core and hip muscles. Lying on your stomach and lifting your legs and arms in the flying posture is one workout that targets your entire upper and lower back.

  1. Maintain proper posture

The strain on your lower back is relieved as a result of this. To keep your spine aligned, you can use tape, straps, or flexible bands. Keep your head above your pelvis as much as possible. Slouching your shoulders or cocking your chin forward is not a good idea.

If you’re working in front of a computer, keep your arms equally balanced on the table or desk and your eyes level with the screen’s top. Get up from your chair and take a stroll now and again.

  1. Maintain a Healthy Body Mass Index (BMI)

Losing weight helps your lower back by reducing the strain on it. « Losing weight helps [with pain] because it lessens the amount of mechanical tension on the spine, » Hemani explains. If you need assistance, speak with your doctor about a diet and exercise regimen that will be most beneficial to you.

  1. Put down the cigarettes

According to research, smokers are four times as likely as nonsmokers to have degenerative disk disease or other spinal issues. Nicotine in cigarettes and other tobacco products can damage your spine and deplete the nutrients in your spongy disks, which cushion your joints. A healthy spine keeps your back flexible and prevents stiffness and soreness in its muscles.

  1. Experiment with Ice and Heat

You may have heard that one is superior to the other when it comes to back pain alleviation. The quick answer is that whatever works best for you is the best option.

Ray explains, « Some individuals come in and swear by heat or ice. » « You could try both, and you’ll most likely discover that one is more suited to your relief. »

If your back is inflamed or swollen, ice is usually the best treatment. If you’re looking to ease stiff or tight muscles, a heating pad can be a better option.

  1. Know Your Over-the-Counter Medications

Muscle pains and stiffness can be relieved using nonprescription pain medications. Nonsteroidal anti-inflammatory medications (NSAIDs) and acetaminophen are the two most used over-the-counter remedies. Aspirin, ibuprofen, and naproxen are some examples of nonsteroidal anti-inflammatory drugs (NSAIDs). 

  1. Massage medicated creams onto your skin

When your back is tight, painful, and tense, skin creams, salves, ointments, or patches could assist. Many of these products contain menthol, camphor, or lidocaine, which can be used to chill, heat, or numb the afflicted region.

Apply lotions to the areas of your body that are causing you pain. If you’re having problems reaching the place, have someone else do it.

« It’s not going to be a go-to for major relief, » Ray adds, « but it may help settle things down. »

  1. Inquire about nutritional supplements

Vitamins and minerals should be obtained through meals whenever possible. However, see your doctor to see if any vitamins might assist.

Many people, for example, are deficient in vitamin D, which is crucial for bone health.

This can happen if you don’t get enough vitamin D from your diet or if you don’t get enough sunlight.

Muscle weakness and cramping are symptoms of magnesium insufficiency. Turmeric, a bright yellow spice linked to ginger, may also aid to reduce inflammation, according to Hemani. Before you begin taking any supplements, see your doctor.

  1. Place the Towel in the Washing Machine

Back discomfort can be relieved with the use of a rolled-up towel. When you’re lying down, place it beneath your pelvis. Relax your hips over the cloth to relieve lower back stress. Learn how to sleep on your back by watching the video below.

A back brace might be beneficial in some cases, particularly following an accident or surgery. They aren’t designed to be worn all the time or for lengthy periods. « People get reliant on it, and it causes those muscles to become apathetic, » Ray explains.

« If it helps you, if it makes you feel better, keep doing it,» Hemani adds, regardless of any home remedy you try.

Can Lower Back Pain Be Cured By Yoga?

Yoga for lower back pain can be precisely what the doctor ordered if you’re suffering from back discomfort. Yoga is a mind-body treatment that is frequently suggested to relieve back pain as well as the tension that comes with it. The right positions may help your body relax while also strengthening it.

Yoga for lower back pain can help you become more conscious of your body even if you only do it for a few minutes each day. This will help you recognize where you’re tense and where you’re off balance. This knowledge may be used to rebalance and align yourself.

Can Yoga Make Back Pain Worse?

Back pain is the most commonly reported medical issue among yoga practitioners, according to research published in 2014. What is the reasoning for this? Several factors are at play :

  • Yoga (or any activity) can produce micro-tears in your muscles, resulting in pain, especially if you’re out of shape. The most common causes are overdoing it and overstretching.
  • While yoga for lower back pain is excellent for people looking for a moderate, efficient workout, it can frequently bring an underlying neck or back problem to light. Due to the extreme stretching required, those with undetected spinal disorders may experience an increase in discomfort.
  • Painful postures, such as cobra or upward dog, can be caused by rounding the back of the poor form. Forward bending positions like downward dog, for example, can potentially be painful.

What’s Better Yoga Or Pilates?

Both yoga and Pilates are excellent exercises. If you have a medical problem, talk to a teacher about what’s best for you. Many types of yoga for lower back pain, especially those involving the spine, hips, and wrists, need a high level of joint flexibility and mobility. Even while most postures may be adjusted, a person with significant limits or discomfort may find it difficult to keep up in more advanced sessions. Restorative yoga, acro yoga, and chair yoga are just a few of the many diverse types of yoga for lower back pain. It’s critical to figure out what works best for you.

Due to its low-impact exercises and gentle motions, Pilates may be a fantastic workout for elderly persons or those recuperating from injury. Pilates is available in a variety of formats. The type of equipment utilized is the primary distinction between them. Many of the same exercises as a math class, but with more resistance, are used in equipment-based workouts. Many individuals benefit from mat Pilates, however, those with limited mobility or weak core strength may find it more difficult.

Pilates may be costly, and certain kinds of Pilates require the use of equipment. Pilates, like yoga for lower back pain, may be changed, but appropriate instruction and execution of the movements are essential to avoid injury.

Is Yoga Or Pilates Better For Back Pain?

For back strength, are you considering Pilates or Yoga? Pilates is typically better for relieving back pain because it focuses on strength building and preventing future injuries, depending on the degree of your back pain. Pilates focuses on spinal flexibility via articulation and leveling out the spine, which can assist increase core strength and support the back.  Yoga for lower back pain increases spinal flexibility and strength, but some poses, such as deep backbends and cobras, can worsen back discomfort.

Pilates is a superior alternative for a core workout, whether you’re training, toning, or resting, and core strength is a must-have for any rehabilitative exercise program. Pilates is ideal for both treating and preventing back issues. Pilates positions assist to develop the muscles that support the spine, which is why they are beneficial.

It’s all about body strengthening when it comes to Pilates versus yoga for lower back pain. Strengthening your muscles can help you feel better and improve your posture, but you should always check with your doctor before beginning any new exercise program. Pelvic tilts, chest raises, kneeling arm and leg reaches, and rollbacks are all excellent exercises for lower back discomfort.


If you’re looking for a way to manage your lower back pain, yoga may be the answer. Yoga for lower back pain combines physical activity with meditation and breathing techniques that can help relieve both mental and physical tension. And it doesn’t require any equipment! Try some of these poses at home or in the office after lunch break today. You’ll feel better working through those afternoon lulls without feeling stiff or sore from sitting all day long!

Thank you for reading!


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