How Does Yoga Help With Back Pain?

Research conducted by a group of academics with yoga trainers and students revealed that a 12-week yoga course made a noticeable contribution to the recovery of back pain. David Torgerson, a professor at York University, argued that yoga is a mental and physical exercise and is at least as effective as existing treatments.

Back pain is an increasingly common health problem, especially in individuals who live a sedentary life, do not get enough sleep, sit at the computer too much, and are overweight. Scoliosis is a physical disease that causes the spine to bend and curl abnormally. While advanced scoliosis can be corrected surgically, some exercise movements can be effective in preventing and improving initial scoliosis.

Many studies have shown that yoga has an effect on many orthopedic problems, including back pain. As yoga is based on stretching and applying force, it relieves back pain. Exercises that stretch and strengthen the back and core muscles, balance the muscle tissue, and strengthen the spine.

If you have back pain or scoliosis, you can take 20 minutes a day to practice some basic yoga exercises. These yoga moves will not only improve back pain and scoliosis problems but also your overall health. Because these yoga positions stretch the back and relieve the pressure, you can relax the whole area, find relief from pain, and prevent future injuries.

Back pain has become one of the most common complaints in society due to the constant use of technological devices and the associated contraction. The pain is often relieved with some rest or a few painkillers, but it may not be longer than usual and you may eventually need to use other tactics to treat it.

Although it may not seem helpful at first, practicing a few yoga poses can be a beneficial therapy for improvement and can reduce your back pain. It quickly calms the area and alleviates your condition by speeding up blood circulation and relieving muscle tension.

Although we cannot completely get rid of the back pain that we feel sometimes in the waist area, sometimes in the upper back area, and sometimes on our shoulders, we can provide some relief to our back. For a start, yoga can be of great benefit in a short time.

Even if you have never done yoga before, you can relieve your back pain with the basic movements you can do. Let’s take a look at the movements that can take place in your daily life because it is a fast series of 3-4 minutes. Those who have health problems in their back or waist area, please consult their doctor first.

Mostly, back and neck pain caused by wrong sitting lowers our quality of life at a high rate. After a while, your body will be stretched, your spinal muscles will be tightened, your spine will be stretched, your hips will be stretched and your posture will also improve. You will also gain breath awareness with back pain and neck pain yoga movements.

You will see that your back muscles are relaxed and you gain a more peaceful movement area with the beginner yoga movements. As always, I find it useful to remind you again. If you make this a continuity while doing yoga, you will be providing body training.

All the feelings and thoughts of the day accumulate in our shoulder area, so we must first empty our minds and relax our shoulders. Start by taking a deep breath by sitting in a comfortable position on the mat. While breathing deeply, we empty our mind and begin our actions. Turn your shoulders forward in a circle first. After turning it forward for about 15 seconds, start turning it backward in reverse rotation with the same movement. Again, about 15 seconds will be enough. The most important point when doing this movement is that the spine does not move, you are just turning it from the shoulders. Slowly get on your knees on the mat, place your hands on the front of the mat and begin the cat-cow movement.

It is a therapeutic treatment for people who frequently sit at work or work at home or sit in the same way, but if you add healthy nutrition to them, you will see the changes in yourself if you start your day with warm lemon water on an empty stomach when you wake up in the morning. Don’t stop being stable. Now wrap your yoga mat, wear something that does not restrict your mobility, grab water in a bottle, and start immediately.

Yoga Poses That Are Good for Back Pain

There are many factors that cause back and waist pain. For example, bad body posture, unhealthy life habits, not doing enough exercise, and especially sciatica could be one of those factors. On the other hand, it is possible to decrease this pain with yoga. Thanks to yoga, the back of our body stays how it is supposed to be. Because of the fact that asanas which are postures in yoga help our spine to stay aligned and help our muscles to work in the back and waist.

Bhujangasana (Cobra Pose)

This pose, which is called the cobra pose as well, is one of the most beneficial backward-curved poses in yoga. In this pose, the body needs to be shaped like a cobra. Both the back and waist are affected in this pose. There are many benefits to this posture. For example, it helps muscles in the back and waist work and helps to increase flexibility in the spinal cord and back of our body. Thus, they are helpful in order to reduce pain and stress. In addition, this pose helps to shape organs and stimulates the digestive system, reproductive system, and excretory systems. It is helpful in the weight control process because it also regulates metabolism.

Ardha Matsyendrasana (Fish King Pose)

This pose is especially beneficial for the waist and the back of the body in general. This pose is also called the fish king pose. However, you need to keep in mind that you need to practice this pose to both sides of the body during yoga sessions. 

Marjariasana (Cat Yawning Pose)

In this pose, which is also called cat yawn, we need to puff up our back like how a cat does. This pose has a calming and relaxing effect. Especially those with frequent back pain should try this exercise regularly.

Bitilasana (Cow Pose)

This pose, which is called cow pose as well, imitates a cow pose. This pose is usually practiced after the cat yawning pose. It has the same effects as the cat pose.

Adho Mukha Svanasana (Downward Dog Pose)

This pose imitates the pose like a dog uses when leaning forward. It is one of the yoga poses that should be performed every day. It is a highly beneficial pose for everyone, especially those with back pain. Even those who are a beginner at practicing yoga will not experience any difficulty practicing this pose and will be able to apply it easily.


During this pose, you need to represent a triangle. This pose is perfect for stretching muscles and supporting the function of our bodies. On the contrary to other poses in yoga, during this pose, you need to keep your eyes open in order to stay aligned and keep your balance.

Ustrasana (Camel Pose)

This pose is often referred to as the camel pose. This is a medium level pose. During this pose, you need to stretch your back. Thanks to this pose you can open the chakra of your heart, increase the strength of your body, and gain flexibility.


This pose activates the center of the human body. Intense stretching is needed for this pose. This pose gives the intense mobility of a lot of muscles.


It is one of the very intense and demanding poses in yoga. You need to use your legs, shoulders, and spinal cord in order to make this pose possible and helpful. You need to get power from those parts of the body.


This pose prepares the body and mind in order to do another pose. It is a king of preparation pose. It is very beneficial and important in order to gain strength and shape the body properly. Besides being a preparation pose, it has a calming and relaxing effect. It is a pose that calms the whole nervous system of the body.


This pose is suitable for everyone. It is especially an amazing pose for lower back pain. This pose provides opportunities for gas removal of the body. Your intestines and stomach will be very happy after this pose.

Setu Bandhasana

You need to build a bridge with your body in order to achieve this pose. This pose gives a relaxing effect on your body, especially to the waist, back, neck, and chest.


This pose has a great effect on shaping the body. It is especially great for the waist and back, especially since it requires the body to stretch backward.

Vrikshasana (Tree Pose)

Everyone is somehow familiar with this pose. During this pose, you need to imitate a tree in order to stay still and calm. On the contrary to many yoga poses, during this pose your eyes should be open because this is the only way to keep the body balanced.

Rajakapotasana (Pigeon Pose)

You can practice this pose by sitting. It is called a pigeon pose because of the fact that there is a need for swelling of the chest. It is one of the advanced yoga poses. It is not for beginners.

Tadasana (Mountain Pose)

It can be counted as a warm-up pose. It is an ideal pose for that. This pose is helpful in increasing blood flow and this way your body becomes ready for other poses.

Navasana (Boat Pose)

This pose provides the balance and the work of many muscles in the back. You need to keep in mind that you should stay your waist straight while practicing this pose.


It is one of the basic yoga poses you need to practice during yoga sessions. You need to pretend like you are a bow. It is highly beneficial for increasing flexibility and decreasing back pain.

Shashankasana (Rabbit Pose)

During this pose, you need to imitate a rabbit. It can be easily achieved. Everyone at any age can easily practice which pose.


This pose aims to boost positive emotions and feelings. It offers a great opportunity to purify your emotions. In this way, purifying bad emotions especially, you can easily let yourself free from pain.

Virabhadrasana 2 (Warrior Pose)

There is a different mindset behind this pose. During this pose, you honor a warrior and you thank him/her. Standing still and bending a little bit ahead give you calming and relaxing your back.

Ardha Pinch Mayurasana

It is especially good for the waist and hip, thus good for the back. It is a great pose for shaping the waist and reducing back pain.

Baddha Konasana (Butterfly Pose)

During this pose, you need to keep your hips open and then your feet need to meet. They need to look like a butterfly from up. Even though it looks like a very easy pose, if you have serious back pain, it will be very hard for you to achieve. Thus, you need to practice very often.

Matyasana (Fish Pose)

As the name implied, you need to look like a fish during this pose. It relaxes your back and increases back pain. However, if you are someone who wants to gain weight, this is a great pose for you to practice.

Main Causes of Back Pain

Most of us move our spine forward during the day and often we are not even aware of it. When weak back and abdominal muscles cannot protect the muscles and ligaments around the back, we often encounter back pain. Especially sitting requires standing in a forward-bent pose, which can damage the waist area. In addition to these, factors such as sudden movements, unbalanced weight lifting, and stress can also cause back pain.

If you only take time to stretch and strengthen for 15-20 minutes each day, it is possible to relieve your back pain by activating your waist and back muscles. Create a flow of yoga poses that you will do in turn, and try to stay in the poses for a few breaths with slow movements, being aware of your breath. However, if you have a severe illness, if you have been diagnosed with a herniated disc, you should not neglect to consult your doctor before performing the movements regularly.

Back pain used to be associated only with aging. Nowadays, it is observed that even among young people who study for long hours. People suffering from back pain as a result of prolonged working days and general lifestyle as a result of inactivity are much more common in the workplace. So why is back pain becoming such a common thing in the 21st century? Here are some common reasons;

Inactivity and No Exercise

Sitting all day, not using our muscles due to inactivity, and being passive causes the muscles in the abdomen, back, and waist to weaken. When these muscles are not exercised, the load is placed on the spine while standing or sitting. If we add to this that we sit unconsciously for hours and that gravity pulls our spine down all the time, the vertebrae start to compress as a result. These intervertebral discs are like shock absorbers. They ensure that our brains are not shaken while we walk, run, and jump. Intervertebral compression mostly reflects on the lower back (lumbar spine) of the spine, and the intervertebral discs become more difficult to perform.

Loading the Spine with Weak Muscles

Apart from this, if our abdominal and back muscles that protect the spine are strong and have a corset function, weakness becomes a risk every time we bend and stand up. Especially whenever we lean forward and lift a weight, the whole load gets on the discs. Just like the drops falling one by one into a glass and eventually overflowing, one day our disc may suddenly slip or a hernia can be diagnosed. Therefore, we must not only strengthen the superficial muscles but also our deep muscles. Yoga does this not immediately but over time.

Sitting Wrong

The length of our workdays, the necessity to use a computer every day, and our inability to be aware of how we sit while concentrating on the work at the computer will definitely cause chronic back pain. Here too, although the intervertebral discs are squeezed by gravity, the posture of our pelvis while sitting is also very important. Usually, we slip when we sit for a long time, as a result of which our pelvis (or pelvis) leans back. As a result of frequent repetitions of this bending, we begin to lose our natural waistline. There are front compression and back pressure on the discs. The result may be a slipped disc and a hernia. Our quality of life decreases.

The Tension of Hamstrings

Tense hamstrings, although not as direct as inactivity and improper sitting, may indirectly cause back pain. The hamstrings attach to the sitting bones and when they are taut they pull the pelvis back like a tight tire. Again, we lose the natural curvature of the waist.

How Does Yoga Help With Back Pain?

While the remedy for severe disc slippage is surgery and then physical therapy, it is possible to prevent reaching that point by doing yoga when there is no problem yet.

Since yoga is an activity based on the spine, not muscle, using our own body weight, there is no risk of working only one group of muscles and leaving the other weak. So we work from the inside out, not from the outside. It is very different from running on a treadmill, with music in our ears, for example, because we take the spine as the center and work everything around it and blend it with the breath.

Correct and full breathing also increases circulation and our digestive system and nervous system become more efficient. It is possible to stretch between our vertebrae by only breathing and decompression. Since the lymph and endocrine systems are stimulated with yoga postures, sluggishness disappears in general. No other physical activity moves the spine as diverse as it does in yoga.

  • Leaning forward flexion
  • Extension by leaning back
  • Rotation by bending sideways
  • Lateral flexion by leaning sideways
  • To open between intervertebral discs that are squeezed by gravity with inversion, upside-down positions and to stimulate the flow of cerebrospinal fluid

When we do these, our spine comes alive, blood circulation between the intervertebral discs accelerates, and the spine becomes agile. In yoga, it is aimed to make the spine more “fluid” in terms of feeling from the stiff and stiff state caused by chronic sitting and inactivity. Only after gaining this fluid property can long meditations be carried out successfully, only then the mind begins to calm down and clear. It is very difficult for us to think or focus on something else when we have pain. In fact, our chronological age is not important at all, the more flexible and young our spine is, the younger we are.

Gaiam Beginner’s Yoga Starter Kit (Yoga Mat, Yoga Block, Yoga Strap)

If you are a beginner at yoga, this set includes exactly what you need in the beginning. It comes with a link to reach a video. It explains everything in that video. For example the importance of yoga, the importance of poses, how to practice those poses, the importance of stretching, and so on. It is a very helpful and convenient set. It is highly recommended for everyone who just starts to practice yoga but does not feel confident enough to practice.

pete’s choice Dharma Yoga Wheel with Bonus eBook & Free Yoga Strap | Comfortable & Durable Yoga Balance Accessory | Increase Flexibility | Ideal Back Stretcher

It is a very stylish set to give you the motivation to practice yoga. It is both a very stylish and convenient set. It is eco-friendly. If you are looking for something to increase your back flexibility and help to reduce your back pain, it is exactly what you need, especially the Wheel. This is a great offer, especially at this affordable price.

X Habits Pro Professional Aerial Silks Equipment for All Levels – Medium Stretch Aerial Yoga Swing & Hammock Kit – Perfect for Indoor Outdoor Aerial Dance, Circus Arts – All Hardware Included

If you are at an advanced level at yoga and try something new, this is exactly what you need. After keeping your balance and learning how to stay strong, you can go one step further with these strings. You can make each yoga session very excited and fun.

Savaş Ateş

I like meditation and yoga. I read a lot of books about them. I applied them in my daily life. I want to write about my experiences.

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