Cut to the Chase: How to Use Yoga for Back Pain

Updated October 07, 2014.

Many people with back pain find yoga to be very helpful in reducing their pain. Over time, yoga can increase your strength and flexibility, effectively counteracting the tightness and weak muscles that cause many types of back pain. Each of the following sequences of yoga poses addresses a specific area of concern.

Note: Make sure to consult your doctor to see if yoga is appropriate for you and find a qualified teacher to help you begin.

• Yoga for Back Pain Overview
  • About.com Back Pain Guide Anne Asher presents a thorough overview of how back pain sufferers should approach yoga, including the benefits of yoga and what precautions to take.
• Series 1: Yoga for Back Health
  • This series of four yoga poses for beginners is intended to support back health. These poses are very gentle and serve as an introduction to basic stretching.
• Series 2: Basic Flexibility for Pain Prevention
  • This series of intermediate poses is designed to prevent back pain by improving basic spinal flexibility and addressing weak core and the spinal support muscles, which can often be the causes of pain.
• Series 3 – Hip Work for a Balanced Back
  • This series of standing yoga poses will help to create an awareness of the alignment of the hips and stretch the hamstrings, often problem areas. Standing poses are challenging for some people with back pain, but when appropriate, can improve your body alignment, which in turn improves your posture and helps alleviate back pain.