March 13, 2024 in Yoga

Yoga for Back pain


  1. Yoga can be a useful add-on for the majority of patients with low back pain.
  2. Yoga reduces frequency, duration and severity of back pain. Benefits have been validated across different schools of yoga
  3. Supervision while practicing yoga is essential, as yoga cannot be considered free from the adverse-effects. 


Low back pain is a common problem that affects people of all ages. It can be caused by a variety of factors, including poor posture, muscle strain, injury, wear and tear due to the aging process and other health conditions. Yoga is a natural and effective way to alleviate back pain and improve overall health and well-being. By practicing specific yoga poses and breathing techniques, you can improve your posture, increase flexibility and strength, and reduce tension in the back muscles. Yoga also helps to release stress and tension, which can contribute to back pain. With regular practice, you can improve your overall sense of well-being and reduce the risk of future back problems. Besides, yoga can also have a potential role in reducing the frequency and severity of episodes of back pain. 

It’s always recommended to consult with a doctor before starting any new yoga routine, especially if you have a history of back pain or other health issues. Also it’s important to consult with a certified yoga teacher who can provide modifications and instructions tailored to your specific needs and limitations. 

Here are some of the yoga postures which are generally considered good for patients with low back pain. While going through the list of yoga practices useful for back pain, it is important to remember that the right way to practice yoga brings better results than the specific posture.  

    1. Ardha Chakrasana (अर्धचक्रासन) – Half-wheel Pose 
  • Ardhakatichakrasana (अर्धकटिचक्रासन)  
  1. Vakrasana (वक्रासन) – Spinal Twist 
  2. Ardha Matsyendrasana (अर्धमत्स्येन्द्रासन) – Spinal Twist 
  3. Bhujangasana (भुजंगासन) – Cobra Pose
  4. Ardha Shalabhasana (अर्धशलभासन) – Half-locust Pose 
  5. Paschimottanasana (पश्चिमोत्तानासन) – Seated Forward Bend
  6. Marjariasana (मार्जरी आसन) – Cat pose
  7. Bitilasana (बितिलासन) – Cow Pose
  8. Setu Bandhasana (सेतु बंधासन) – Bridge Pose
  9. Pawanmuktasana  (पवनमुक्तासन) – Wind-releasing Pose 
  10. Makarasana (मकरासन) – Crocodile Pose  

Though benefits of yoga are known for patients with low back pain, there are a series of yoga practices which can actually be harmful to patients with back pain. Some of these practices are: 

  1. Bhastrika (भस्त्रिका) – Bellows Breath 
  2. Kapalabhati (कपालभाति) – Skull-polishing 
  3. Vamana dhauti (वमन धौति) – Therapeutic vomiting 
  4. Chakrasana (चक्रासन) – Wheel Pose
  5. Halasana (हलासन) – Plough Pose
  6. Sirsasana (शीर्षासन) – Head Stand   

These lists (useful and harmful practices for patients with low back pain) are not complete and are provided for the sake of guidance.

The benefits reported after yoga intervention among patients with low back pain has been documented in numerous research studies. Some of the key findings include:

  1. Improved flexibility: Yoga poses (asanas) focus on stretching and strengthening the muscles and tendons in the back, which can help improve flexibility and reduce stiffness.
  2. Reduced pain: Studies have found that regular yoga practice can reduce pain levels in individuals with chronic back pain.
  3. Improved muscle strength: Yoga poses that focus on core strengthening can help build strength in the back muscles, which can help support the spine and reduce pain.
  4. Improved posture: Many yoga poses focus on proper alignment and posture, which can help reduce strain on the back and prevent future injury.
  5. Reduced stress: Yoga has been found to be effective in reducing stress levels, which can contribute to back pain.
  6. Improved overall well-being: Practicing yoga can have a positive impact on physical, mental, and emotional well-being, which can contribute to overall improved quality of life.

Overall, yoga can be a safe and effective way to manage and prevent back pain.

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