Should I do yoga with lower back pain

Here we are going to share information on the topics “Should I do yoga with lower back pain” A common complaint is back discomfort, particularly among those with less active lifestyles. Yoga is a physical and mental activity that helps strengthen and stretch the body while calming the mind.

Should I do yoga with lower back pain
Should I do yoga with lower back pain

I usually find that after spending hours on end stuck in my work chair, my lower back becomes tense. To relieve this, I sit on the floor and slowly transition into my favourite yoga pose, which is also known as a sitting spinal twist: half lord of the fishes. My painful back is always better with just a little twist to the left or right. If done carefully, this well-liked mind-body technique may be among the greatest ways to relieve a low back ache.

Yoga is a moderate kind of exercise that is great for keeping your back flexible and strong. As the most common cause of pain and disability among older persons, low back pain is also one of the better instruments for the job. “Yoga enhances mobility by strengthening and stretching potentially stiff back muscles,” explains Dr. Lauren Elson, medical editor of the Harvard Special Health Report. An Overview of Yoga

Yoga focuses on breathing methods while including a series of stances, often known as postures. By stretching and strengthening your muscles, the postures help you release stress from your musculature, increase your strength and flexibility, and strengthen your bones and balance.

Yoga can be particularly beneficial for low back pain because it strengthens the muscles that support the back and spine, including the transverse abdominis in the abdomen, which also helps stabilise the spine, the multifidus muscles, which help you bend your spine, and the paraspinal muscles, which help you stabilise your vertebrae.

Should I do yoga with lower back pain

What goes wrong?

Fundamentally, yoga is still a physical practice, and just like any other kind of exercise, back problems are particularly common. According to Dr. Elson, the primary issues arise when people don’t follow the correct form and speed and “drop” into a yoga pose too soon rather than “lengthening” into it gradually.

This is comparable to running on a treadmill at maximum speed without gradually increasing the pace or jerking your body while lifting a dumbbell and performing quick repetitions rather than making a calm, controlled action. There is a higher risk of harm as a result.

In order to properly extend and stretch your body in yoga poses, you must first build a strong foundation for your movements with your muscles. For instance, the goal is not to rotate as quickly and as widely as possible when performing a sitting spinal twist, which can be highly beneficial for low back pain.

“Rather, you should begin by engaging your core muscles and experiencing a sensation of your spine lengthening. After that, twist gently until resistance arises, and keep the position for as long as it feels comfortable, “Dr. Elson states.

How to keep your back safe when using a mat

  1. Do not stretch and twist simultaneously. This may cause intervertebral joints to collapse.
  2. Use bolsters and blocks as props to help you when you need more support.
  3. Loop a yoga belt around your feet with your hands if you are unable to touch your toes.
  4. Perform forward bends while seated as opposed to standing, and when you sit back up, support your abdomen.
  5. Always stop any move that is uncomfortable and ask for assistance altering a pose.

Take the appropriate action.

If you have low back discomfort, find out from your doctor if starting a yoga programme is appropriate for you. If you suffer from certain back conditions, such as a herniated (slipped) disc or a spinal fracture, Dr. Elson advises against doing yoga.

Once you’re cleared, you can safeguard your back by disclosing any particular pain or limits to your yoga teacher in advance. He or she can assist you in achieving a position correctly without putting undue strain on your back by offering preventative modifications or by guiding you through it. Another choice is to search for community centres or yoga studios that provide back pain alleviation classes.

Don’t be hesitant to try yoga; its bends, twists, and stretches are often just what your low back needs to get healthier. “People can safely stretch and strengthen their tense and hurting back muscles by carefully practicing yoga.”

Should I do yoga with lower back pain

Yoga as a Therapy for Back Pain

A 2017 study that lasted three months and involved 320 individuals with chronic back pain was published in the Annals of Internal Medicine.

Three groups participated in various activities related to low back pain: physical treatment, yoga, and educational materials.

After 12 weeks, all of them experienced improvements in their condition, but after three months, those who went to physical therapy or yoga were less likely to require painkillers. These results imply that yoga is a useful complementary therapy for back pain.

Should I do yoga with lower back pain

To determine if yoga is right for you, try the eight poses listed below

  • Cat-Cow
  • Child’s Position
  • A dog with a downward-facing posture
  • Grasping Position
  • Pose on Bridge
  • Triangle Pose Extended
  • Pose with the Crescent Moon
  • A dog with an upward-facing posture


Cat-cow, one of the initial poses in most yoga sequences, activates your back muscles and spine.

Give it a shot.

Get on your hands and knees to begin.

  1. Position your knees beneath your hips and your wrists beneath your shoulders.
  2. Apply pressure with your knees and palms to the ground.
  3. Ensure that your back and neck are in a neutral posture.
  4. In yoga, you are currently in what is referred to as a tabletop pose.
  5. After that, take a breath and raise your head while lowering your tummy to the ground.
  6. Exhale while bringing your tailbone toward the ceiling, tucking your chin into your chest, and drawing your navel toward your spine.
  7. Pay attention to your body while performing the exercises.
  8. Recognize any tension you may be harbouring.
  9. Keep up this smooth motion for a minimum of sixty seconds.

 The Child’s Position (Balasana)

Although a child’s posture appears to be a relaxing position, it has additional benefits as well. It helps you unwind and de-stress while extending your upper body. The child’s stance is seen in the opening segment of the video.

Give it a shot.

  1. Extend your arms in front of you while starting on all fours.
  2. Remain seated on your buttocks or glutes.
  3. Take a nap over your heels without touching them.
  4. Take a breath and hold the pose for ten to thirty seconds.
  5. Dogs that face downward (Adho Mukha Svanasana)

This age-old, healing pose strengthens your arms, legs, and core while lengthening your spine.

Give it a shot:

  1. Take a tabletop position to begin (see Cat-Cow Pose).
  2. Firmly press your hands and feet into the earth.
  3. Elevate your glutes and hips in relation to the ceiling.
  4. Verify that your feet are spaced hip-width apart.
  5. Maintain a balanced distribution of body weight between your arms and legs.
  6. Maintain the posture for 20 to 30 seconds while paying attention to your breathing.

The Locust Position (Salabhasana)

Beginners who wish to increase their overall back flexibility might try the locust pose.

Give it a shot.

  1. While lying on your stomach, place your hands next to your body with the palms facing downward.
  2. Keep your glutes active and turn your big toes toward one another.
  3. Let out a breath and raise your legs, head, and upper torso off the ground.
  4. Make firm contact with your legs.
  5. Lift your limbs up and parallel to the ground. Keep your triceps muscles tight and your upper arms active.
  6. Lower, then do so two or three more times.

The Bridge Position (Setu Bandha Sarvangasana)

The bridge position works your legs, glutes, and low back while enhancing spine mobility.

Give it a shot.

  1. Lay flat on your back with your feet flat on the ground and your knees bent.
  2. Angle your arms out from your body and place them on the floor.
  3. Firmly plant your hands and feet in the ground.
  4. Take a breath and raise your back off the ground. Give it some time.
  5. Retrace your steps slowly.
  6. Do this 5–10 times.

Triangle Pose Extended (Utthita Trikonasana)

The extended triangle position opens the area around your shoulders, chest, and abdomen. It increases your lower back’s flexibility, which may relieve strained muscles.

Give it a shot.

  1. With your left leg in front, enter Warrior II.
  2. Extend the left leg straight. To avoid overextending the knee, maintain a gentle bend.
  3. If you can, lower your left hand to the floor, your left thigh, or your shin.
  4. Turn your head in the same direction as you reach up with your right fingertips toward the sky. If you find that too uncomfortable, try to maintain a more neutral head position.
  5. Hold for a minimum of five breaths, then alternate sides.

Crescent Moon Position:

This pose stretches your hips, lower back, and side (oblique) muscles.

Give it a shot:

  1. Place your feet together and stand.
  2. Join your fingers together.
  3. Stretch your arms up toward the sky, palms outward.
  4. Begin to slant slightly to one side.
  5. Remind yourself not to thrust your chest outward and to maintain your core muscles tight.
  6. Hold for no more than a minute, keeping your opposing foot planted.
  7. The side that you are bending should feel extremely stretched.

Dog Facing Upward (Urdhva Mukha Svanasana)

An example of a backbend is the upward-facing dog. It stretches the back and works the lower body.

Give it a shot:

  1. Take a seat on your abdomen (abdomen).
  2. Put both hands up by your shoulders.
  3. Lift your heels and plant your toes on the ground.
  4. Straighten your arms in front of you and contract your triceps.
  5. Lift your head, neck, and chest with the power of your back.
  6. Maintain a neutral head and neck posture.
  7. Firmly plant the tops of both feet in the earth.
  8. Breathe, then hold the posture for ten to fifteen seconds.

The correct care, such as yoga and over-the-counter medications, can help you feel better if you have back pain.

Should I do yoga with lower back pain
Should I do yoga with lower back pain

FAQ. (Should I do yoga with lower back pain)

1. Is it good to do yoga when you have lower back pain?

Ans: According to recent research, a properly modified series of yoga poses may help lower pain and enhance mobility in those with mild to moderate persistent low back pain.

2. What yoga poses to avoid with lower back pain?

Ans: If you have back pain, avoid these ten yoga poses (Do This, Not That).

Bending Position (Floor) When executed correctly, bow pose is a great method to strengthen your glutes, open your heart, and extend your shoulders, chest, and thighs.

The following poses are possible: camel pose, upward dog pose, crescent lunge twist, boat pose, bridge and full wheel, fish pose, and shoulder stand.

3. Is it good to do yoga when you have lower back pain?

Ans: According to recent research, a properly modified series of yoga poses may help lower pain and enhance mobility in those with mild to moderate persistent low back pain.

4. How long does yoga take to fix back pain?

Ans: Yoga as a Therapy for Back Pain After 12 weeks, all of them experienced improvements in their condition, but after three months, those who went to physical therapy or yoga were less likely to require painkillers. These results imply that yoga is a useful complementary therapy for back pain.

5. Should I continue to walk with lower back pain?

Ans: It’s unlikely that you’ll think to get out of your cosy couch, put on your sneakers, and go for a stroll when your back hurts. However, perhaps it ought to be. One of the finest things you can do for your back is walk, as it can help with both the prevention of future pain episodes and the relief of present flare-ups.

Conclusion (Should I do yoga with lower back pain)

In conclusion, a variety of criteria determine whether or not you should practise yoga if you have lower back pain. Prioritizing your health and wellbeing is essential, and it is strongly advised that you speak with a healthcare provider before beginning any fitness programme. For those who suffer from lower back pain, yoga can be very beneficial when practised thoughtfully and under the supervision of a trained instructor. However, a customised approach is necessary, as some positions may need to be changed or avoided.

Talk candidly about your lower back pain with your yoga instructor and pay attention to your body. They can offer adjustments and different positions to fit your needs. Incorporating therapeutic and gentle yoga practises, like yin or restorative yoga, may also help to release tension and encourage healing.

You should keep in mind that everyone’s experience with yoga and lower back pain is different, so what works for one person might not be appropriate for another. It’s critical to exercise caution, pay attention to your body’s cues, and base your decisions on expert advice. Ultimately, controlling lower back pain and enhancing general wellbeing can be aided by a well-rounded strategy that incorporates medical advice, appropriate alignment, and mindful yoga practise.


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