Back Pain Yoga For Beginners

Treat Chronic Back Pain With Back Pain Yoga For Beginners

With a hectic schedule and demanding office work, back pain has become a common health issue these days. Back pain can be acute, lasting from 4 to 12 weeks or it can also become chronic. Unfortunately, chronic back pain affects around 20% of people who also suffer from acute back pain. However, the good news is you can include a little back pain yoga for beginners to get rid of this issue.

Do you know what your back comprises of? The back is made up of muscles, tendons, ligaments, bones, and discs. If there is an issue with any of these or in combination; it can lead to back pain. One way for you to have a stronger back is to develop a stable core, which develops with regular yoga practice. Doing yoga improves your body posture, builds good core strength, and also keeps back pain at bay.

Yoga experts have come up with the complete information on how yoga can treat back pain. However, first let us concentrate on what exactly causes this problem.

The 7 Reasons For Back Pain

The 7 Reasons For Back Pain

More than 50% of adult population around the world suffers from a stiff neck or back pain. Also, back pain is one of the most common medical conditions and you are most likely to experience it at some point of time. However, you can get rid of this problem by including back pain yoga for beginners in your daily schedule.

With that said, given below are seven causes of back pain.

1. Pulled Muscle/ Tendon

Lifting heavy boxes or objects, and even sleeping in awkward position are the leading causes of back pain. Moreover, this also strains or sprains a muscle and tendon in your back. Unfortunately, the back pain from a pulled muscle or ligament sometimes leads to tightness and spasms.

2. Arthritis

As you age, the muscles and joints lose their natural movement and you suffer from swelling and stiffness of joints. Arthritis, a chronic inflammation affects the mobility of your joints throughout the body. However, you can get rid of this issue by doing back pain yoga for beginners on a daily basis.

3. Ruptured / Injured Herniated Discs

As stated above, your back is made up of discs which are cushions of tissues that separate the bone vertebrae of your spine. Unfortunately, if these discs move out of their place or are injured, it becomes a debilitating health issue. Moreover, with age, your spinal discs is also prone to damage.

4. Fibromyalgia

Although, Fibromyalgia is not that much researched but it does causes a debilitating pain throughout your body, especially your back. One thing is for sure and that is Fibromyalgia is caused due to an abnormality in the nervous system.

5. Inflammation

Inflammation is a part of your body’s natural immune response system which can still cause a lot of discomfort. Long-term inflammation can become a problem due to an injury or disease and if left untreated, can lead to chronic back pain. You should include yoga for back pain for beginners to get rid of this issue.

6. Osteoporosis

With age, your bone mass also starts deteriorating and this leads to the problem of Osteoporosis. This problem causes bone mass to decrease in your hip, wrist, and spine. With time, this problem also makes your bones weaker and cause a fracture.

7. Stress

Your spine has an important function of keeping your body posture upright. A poor body posture and unnecessary weight gain creates stress on your spine. In such a situation, your back has to work harder which can lead to back ache.

However, there are individuals who confuse yoga for beginners with back pain with physiotherapy. Don’t’ worry, yoga experts are here to clear the confusion.

Yoga And Physiotherapy – The Difference

Yoga And Physiotherapy The Difference

First, let us understand what yoga is.

What Is Yoga?

Yoga is not just about asana practice. It includes a host of mental, physical, and spiritual practices that help you live a healthy life. There is also back pain yoga for beginners that builds strength and flexibility in your back. Yoga is also beneficial when it comes to losing extra weight which is one of the causes of back pain.

You have hundreds of yoga poses to strengthen or elongate certain parts of your body. Above all, there are several yoga schools that help you get rid of back pain with ease.

Let us now concentrate on physiotherapy.

What Is Physiotherapy?

Physiotherapists are basically body therapists that work to heal your body alone. Physiotherapy utilizes manual therapy, exercises, body movements, and electrotherapy to heal injuries. This improves a patient’s quality of life by examining the problem and treating it. Physiotherapists are trained to scan problems like back pain with CT Scan, X-ray, and MRI.

The Difference

Yoga teachers do not diagnose a problem the way a physiotherapist does. However, they can provide you back pain yoga exercises to get rid of the issue. A Physiotherapist offers you numerous ways to reduce pain whereas the yoga teacher helps you integrate body movement to heal.

If you want to get rid of back pain by incorporating overall body movement and breathing exercises, then yoga is your thing.

For you to get rid of back pain, you must first be aware of the different yoga asanas for upper and lower back. First, let us first focus on yoga for lower back pain asanas.

Yoga Poses For Lower Back Pain

Yoga Poses For Lower Back Pain

The lower back pain is the most common form of back pain that impacts almost every adult once in their lifetime. However, there are some back pain yoga exercises that can help you deal with this issue.

1. Balasana

Known as the Child’s Pose, Balasana takes the pressure off your lower back by elongating it and aligning your spine. It compresses your lower back and gives it a nice stretch. If you are a beginner, use a blanket or bolster between the back of your thighs and calves. However, you should avoid doing this pose if you have knee injury or are pregnant.

2. Supta Matsyendrasana

Supta Matsyendrasana

An effective yoga for lower back pain pose that gives your lower back a good stretch. This yoga pose helps you deal with Sciatica pain and hydrates your spinal discs. The Supine Twist should be done with a little caution if you have knee problems.

3. Uttana Shishosana

Uttana Shishosana

Known as the Extended Puppy Pose, the Uttana Shishosana gives your spine and shoulders a good stretch. This yoga asana also releases pressure in your lower back.

4. Salamba Bhunjangasana

Salamba Bhunjangasana

One of the most effective back pain yoga poses that creates a natural curve in your lower back is the Salamba Bhujangasana, also known as the Sphinx pose. This yoga pose strengthens and engages your abdominal muscles.

Remember, strong abs are essential for providing support to your lower back. You should avoid this yoga pose if you suffer from chronic back or shoulder injury. Pregnant women should avoid doing this yoga asana.

5. Adho Mukha Svanasana

Adho Mukha Svanasana

Known as the Downward dog pose, the Adho Mukha Svanasana stretches your hamstrings and calves. This yoga asana also improves your spine alignment and posture. However, if you suffer from high blood pressure or Carpal Tunnel syndrome, do not practice this yoga asana.

These are the yoga for lower back pain poses. Now, let us find out what yoga asanas you should do to treat upper back pain.

Yoga Poses For Upper Back Pain

Yoga Poses For Upper Back Pain

The strain of sitting at your work desk, driving a car over long distances, and looking down on your cellphone leads to upper back pain. Unfortunately, your upper back is prone to tightness and doing activities that put too much stress on it will have the opposite effect.

First, let yoga experts help you understand how yoga is good for treating upper back pain.

Yoga & Upper Back Pain – The Link

Your upper back consists of thoracic spine and the muscles that cover your neck, back, and shoulders. A poor body posture or injury causes a lot of discomfort and pain. The yoga for upper back pain relieves you of any tightness and pain which your upper back experiences. It strengthens your core muscles which improves your body posture.

Yoga & Upper Back Pain

To make it simple, given below is how yoga helps you get rid of upper back pain.

  • Lengthens muscles
  • Improves strength and body posture
  • Releases tension
  • Improves body awareness

Let us now check out the five yoga poses that help you relieve upper back pain.

1. Cat-Cow Pose

This yoga asana lengthens and stretches your chest and back muscles through two distinct movements. It is a great yoga for upper back pain asana that warms up your body to practice more challenging yoga asanas.

2. Cobra Pose

Cobra Pose is a beginner yet effective upper body backbend asana that extends your shoulders and opens your chest. Moreover, if you are an advanced yoga practitioner, you can simply transition to the Cobra Pose from the Downward Dog Pose.

3. Thread The Needle Pose

Do you want to experience a stable spine rotation without the risk of injury? You should do this back pain yoga for beginners asana that gives your trapezius muscles, shoulders, and rhomboids a good stretch. This yoga pose releases the tension in your upper back and neck.

4. Bridge Pose

Yoga experts recommend this yoga asana to give your shoulders, core, and upper body a good stretch. The Bridge Pose strengthens your core muscles, and improves your body posture.

5. Ragdoll Pose

The Ragdoll is a forward fold back pain yoga for beginners asana that releases the tension in your upper back. This yoga asana improves your spine flexibility and offers a deeper stretch.

Remember, yoga is also a physical movement and like all other ways to stay fit, this also comes with some risks. Yoga gurus have come up with a small guide on how you can practice yoga for back pain without putting yourself at risk.

The Beginner Guide To Practicing Yoga For Back Pain

The Beginner Guide To Practicing Yoga For Back Pain

Yoga is a gentle art that helps you maintain back strength and flexibility. It is also a great way for you to minimize back pain, which is commonly experienced by all adults at least once in their life. As per yoga experts, practice of back pain yoga for beginners strengthens and stretches the back muscles which in the long run improves your mobility.

The numerous asanas and breathing techniques you learn in yoga reduce muscular tension, and improves your bone strength and body posture.

What Can Go Wrong?

yoga for back pain

As stated above, yoga does comes with its set of risks and injuries. Yoga gurus recommend you should always use your muscles to lay down a solid foundation for movement. After movement, you should follow a form that lengthens and stretches your body.

Whether you are doing yoga for lower back pain relief or upper back pain, remember to activate your core muscles and then slowly work towards lengthening the spine. Yoga experts have come up with some easy-to-follow guidelines to help you practice yoga for back pain relief with ease.

Precautions For Safe Yoga Practice
  • Do not twist and extend your body at the same time as this compresses the intervertebral joints.
  • If you are not able to reach your toes, hold a yoga belt in your hands and loop it around your feet.
  • Always ask the teacher for any modifications to the yoga pose. Do not do any asana that is uncomfortable and hard for you.
  • If you are a beginner, rely on yoga props like blocks and bolsters for additional support during yoga practice.
  • Always do forward bends while sitting and not standing.
  • Do not forget to keep your core tight. A tight core keeps your core and lower back strong during the yoga session.
  • Do not forget to breathe during the back pain yoga for beginners session. Remember, your muscles need oxygen to function.

There it is! The complete guide of back pain yoga for beginners asanas that help you get rid of this debilitating condition.


Do you want to improve the flexibility of your back and spine? Practice these back pain yoga for beginners asana to keep your back healthy and fit.