Yoga for Back Pain

Kati Shulha Nivarana Yoga

Find relief from back pain with gentle, therapeutic yoga poses. Strengthen your core, improve spinal flexibility, and restore proper alignment for lasting back health.

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Yoga for Back Pain - Gentle therapeutic poses for spinal health

How Yoga Helps Back Pain

  • Strengthens core muscles that support the spine
  • Improves spinal flexibility and mobility
  • Reduces muscle tension and stiffness
  • Improves posture and body alignment
  • Increases blood circulation to the back
  • Releases endorphins for natural pain relief
  • Reduces stress that can worsen back pain
  • Prevents future back injuries

Safe Practice Guidelines

  1. Always warm up with gentle movements before starting.
  2. Move slowly and mindfully - never force any pose.
  3. Stop immediately if you feel sharp or shooting pain.
  4. Focus on gentle stretching rather than deep poses.
  5. Use props like blocks and straps for support.
  6. Breathe deeply and relax into each pose.
  7. Consult your doctor if you have severe or chronic back pain.

Best Poses for Back Pain

  • Cat-Cow Pose - Gentle spinal mobilization
  • Child's Pose - Relaxes lower back muscles
  • Knee-to-Chest - Stretches lower back and hips
  • Supine Twist - Relieves spinal tension
  • Bridge Pose - Strengthens back and glutes
  • Sphinx Pose - Gentle backbend for upper back

Important Safety Note

If you have severe back pain, herniated discs, or spinal injuries, consult with a healthcare provider before practicing yoga. Some poses may need to be modified or avoided entirely.

Daily Back Pain Relief Routine

Morning: Gentle Wake-up

Start with Cat-Cow stretches, gentle spinal twists, and Child's Pose. This routine helps wake up your spine and prepare it for the day ahead.

Midday: Desk Relief

Practice seated spinal twists, forward folds, and shoulder rolls. Perfect for office workers who sit for long periods.

Evening: Deep Release

End your day with supported backbends, hip openers, and restorative poses. This helps release tension accumulated throughout the day.

Bedtime: Restorative

Practice gentle stretches and relaxation poses before bed. This promotes better sleep and reduces morning stiffness.

Try Child's PoseLearn Cat-Cow PosePractice Bridge Pose