Yoga for Low Back Pain

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Back pain is one of the most common complaints among patients worldwide. The World Health Organization reports that in industrialized countries up to 70% of people will experience lower back pain in their lifetime. And a Georgetown University study names back pain as “the leading cause of activity limitation and work absence throughout much of the world, imposing a high economic burden on individuals, families, communities, industry, and governments.”

There are two basic types of back pain: acute and chronic. The former is short term and often resolves itself on its own with self-care. The latter is defined as pain lasting longer than 12 weeks. Though there are many possible causes, those with back pain commonly have sprained ligaments, strained muscles, disc damage, or irritated joints or nerves (American Chiropractic Association).

Considering how serious back pain is for people to continue to work and participate in their daily activities, we should look for solutions. While yoga isn’t a cure-all, it is known to help reduce discomfort and improve mobility and strength and thus can be an effective treatment for those suffering from back pain.

I am not a doctor and suggest that anyone with back pain consult a specialist regarding their particular case and needs. But if your medical professional clears you to exercise—and if you are looking for yoga poses that could help your back—I will detail my own practices here.

Outside of yoga, I make sure to walk regularly. Not only is it relaxing and meditative, but medical professionals agree that walking is an excellent form of exercise and helps reduce back pain. (See more benefits of walking published by BestLife.) Also, to strengthen my entire posterior chain—aka backside—I swim and do lunges and squats. Strengthening and stretching are both important in relieving back pain.

I began daily yoga practices specifically to help alleviate my lower back and hip pain about ten years ago and have found significant relief, improved mobility, and acceptance of my body (as much as I can) as it is today. The following pose list is what I do regularly. Not all of them may be suitable for you or your specific ailments, but you can use this as a guide to explore what feels helpful and study your own body and needs.