Yoga for back pain: Discover the best postures?

Discover yoga postures for the back

Most people join yoga moved by the need to do something that helps them deal with stress I the Back pain. Whether due to medical recommendation or because you need to move, today from Yoga Synchrony We explain to you what the best yoga poses for back pain.

Yoga for back pain

Yoga has a great physical-therapeutic component which can be beneficial for a large number of practitioners and which has become popular over time. Thus, yoga practices have evolved from their initial purpose more spiritual and elevated, to an increasingly healer and energizing.

Yoga feels good to you and helps you take care of yourself inside so much. physical What mentally. Among the many benefits that we can find in yoga classes, is that there are certain postures Y movements focused on improving and relieving physical pain, especially back pain.

I'll tell you more, the yoga postures for improve or relieve back pain They are so beneficial that they have been incorporated as exercises of rehabilitation after spinal injuries and other ailments.

Yoga Poses for the Back Focus on Breathing

Healthy spine

Our vertebral columnal is the axis not only of our corporality by allowing us to be upright and at the same time giving us mobility, but they travel through it and around it. nervous stimuli, hormones and other elements that regulate a multitude of functions in the body.

A healthy spine It is a reflection of the health in your body. But with time and bad habits can begin to appear inconvenience Y pain in the back.

A yoga session naturally includes all spinal movements: forward flexion, backward extension, lateral flexion, inversion, twisting. This variety in spinal mobility helps us ease tensions that block said spinal column and that can eventually lead to deeper injuries.

The back pain, unfortunately normalized in our stressed society, can be caused by many factors among them the most common:

  • Lack of muscle tone in the main muscular systems of the body: abdominals, trapezius, glutes and/or quadriceps.
  • Bad posture and habits at work (same posture and/or repetitive movements) sustained for many hours.
  • Contractures and inflammations.
  • spinal injuries such as: herniated discs, protrusions, degeneration of the vertebrae or discs, etc.

Depending on the ailment or injury that we present in the spine, some of these movements will be highly recommended or on the contrary we should avoid them until our spine has recovered.

Use supports like thicker mats, blocks Y blankets, it will be of great help to us in certain injuries and discomforts. That is why practices like restorative yoga or the soft hatha They are the most recommended types of yoga for back pain.

Let's see what are the best yoga poses for back pain.

Yoga poses for back pain


The posture or cat-cow movements will allow you to relax tensions shallowest of your back in a gentle swing of flexion and column extension. In addition, we will add the asymmetric variant of the posture to strengthen muscles. dorsal Y abdominal in neutral position.

From quadrupedity, lengthens the spine

The starting position is quadruped, on the ground on knees, hands and fingertips from the feet. As you inhale, raise your head toward the ceiling, letting your back gently arch upward without collapsing. When exhaling draw the navel inward and drops his head, pushing lightly on the ground with his hands. Repeat the fluid movement with a slow breathing for 1 minute.

To close, position yourself with your spine in neutral position. When you inhale, raise the straight right leg backwards and parallel to the ground, while also doing the same with the left arm (opposite) stretched forward and parallel to the ground. Arm and leg are a continuation of your straight column. Hold the posture from your center, bringing your ribs drawn towards the navel, for 1 minute and breathing into the navel. Repeat with left leg and right arm.

Dvipada Pitham

The two leg tables, or the half bridge compensates and relieves the pain of low back pain while strengthening legs and glutes.

Lying on the back with the bent legs open at hip height and the soles of the feet resting on the floor. Feet, knees and hips all at the same separation. Long back, low chin and arms along the body with the palms down to help you get up and down.

When inhaling raise the pelvis towards the ceiling slowly taking your back off the ground, with firm support of your feet and slightly activating your glutes, especially if there is a lot of lower back pain. When you exhale, go down vertebra by vertebra all your back to the ground. Repeat on dynamic for one minute and hold for 2 to 3 minutes with the pelvis elevated.

The half bridge is one of the yoga poses for back pain

Ardha utkatasana

The flying chair posture It will help you strengthen the quadriceps, give stability to the glutes and thus neutrality to the pelvis; All of this will have an impact on the lower area of your spine: coccyx, sacrum and lumbar better positioned and free of tension. It is one of the strength postures that helps us with back pain through muscle strengthening.

Standing with the legs separated and aligned at the width of your hip. Inhale raise your arms above your head, exhale bend your knees as if you were going to sit in a chair and lower your hands to the level of your heart in the gesture of namaste, without generating tension between them. keep your long back, your column is briefly leaning forward, but neutral, without bringing the tailbone up or inward.

Make sure they do not come together or close. knees in the posture, you can also hold a block between the knees to keep the good alignment. Hold for one minute and come out by raising your arms above your head in a inhalation and to exhale You return to the standing position with your arms resting at your sides.


The fish pose with back support is a great posture rest Y compensation of bad postures, which will help us within a yoga practice for back pain.

For this restorative variant we will use a zafu or hard cushion, you can also use a bolster or one thick fluffy rolled blanket. The idea is to place the cushion on the floor to support your back on it from the atlas (the last cervical vertebra) to the middle of the spine. And lie down like you're in savasana either relaxation posture, but with the cushion on the back. The chest will raise Y will open with the shape of the blanket or cushion, while the head will touch the floor and the buttocks too.

It is important protect the cervical and lumbar spine at all timesFor the first ones we will have the support of the cushion wave blanket on the neck, so that they are not exposed to the air. For the lumbar, you can add a second blanket at the bottom so that they do not curve too much and depending on whether there is a lot of discomfort in this area, we recommend leaving the legs bent with the soles of the feet on the floor instead of stretching them.

Hold for 3 or 5 minutes and leave by bending your knees, turning sideways without raising your head. take some breaths on your side, remove the cushion or supports and roll back onto the floor to integrate the sensations once the back is released. Continue with the position of apanasana.


The queen of yoga for back pain, also from the inconvenience ABS Y digestive. Ideal for recovery of herniated discs at any point in the column. The so-called lower air posture: apana.

Apanasana is the queen of yoga poses for back pain

Lying on your back on the floor, preferably on a thick mat or adding a fluffy blanket to the floor. Raise the bent legs towards the chest, first one and then the other. Place your hands, one on each knee, and begin the exercise by swinging your legs in front of you. inspire, and at exhale, turn them towards the chest, without moving the back or the head from the floor. Do several repetitions and finish static, between 2 and 5 minutes, Hugging your knees to your chest with your hands intertwined and your entire back resting on the floor and with your chin in so that the cervical area is stretched on the floor.

Supports the position of deep breaths in the abdomen, so you can feel how your back press gently against the ground.

A good practice of yoga for the back can benefit us profoundly as long as we know where our limitations and we adapt to our state at all times. listening and calm breathing They will accompany us to enjoy a liberating and relaxing practice.

I only have to invite you to practice with us from the guidance and good company of the teachers of Yoga Synchrony.


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