Yoga for the back: Postures to keep it healthy

Yoga for the back

Yoga, through body resistance, flexibility and muscle tone, can alleviate and prevent back aches and pains that often develop into serious chronic conditions. Read on and learn about all the benefits and exercises of yoga for the back.

The cervical areas, the back and the lumbar area, are sensitive and suffer, not only from the effects of gravity, but also from the consequences of our bad postures related to bad attitudes or joint imbalances and emotional stress.

Yoga, through its postures and exercises, is a great tool to counteract back problems so common today.


In this article you can read:

Yoga and the medical condition


One of the most popular reasons people start yoga is back pain, and it is because doctors and therapists have recommended yoga for years as a gentle and moderate method to build muscle, to strengthen it and to adopt the correct posture, without having to face sudden and jerky movements, as is the case in other sports.

However, before making the decision to start practicing yoga to relieve back pain, it is necessary that you consult your doctor to know your specific condition and have adequate advice on the exercises you should and should not practice during the exercises. Yoga sessions. In most cases, except for those with medical advice, yoga exercises for the back are usually very beneficial in relieving pain.

Physical inactivity and deep muscles


The deep muscles are those that allow us to maintain ourselves for prolonged periods and without much effort, in upright postures, with precision in our movements. These muscles are found primarily in the spine, shoulders, and hips.  A sedentary lifestyle can quickly disable the function of these muscles, leading to back ailments.



Our joints are surrounded by an elastic tissue or capsule that is increasingly hard that generates a retraction of the joint tissues, causing permanent pain in the back. To avoid falling into this vicious circle, the spine must be given constant movement in all directions, with forward, backward, lateral and torsional bends, in order to relax the ligaments and capsules. These movements are easily achieved through yoga practice and also allow good maintenance of the cartilage surface that covers the bone.

The breathing


A conscious and deep breathing contributes to the stretching of the chest and back muscles, relaxes the diaphragm providing greater up and down movement, which allows the air to be completely removed from the lungs. These movements relax the whole body through the massage of the entire abdominal area.

The deep breathing activates our parasympathetic system and promotes relaxation and regeneration. Finally, a passive and gentle breathing provides relaxation in the postures, which is beneficial when uncomfortable back pain occurs, since breathing is the key to muscle relaxation.

Adopt a correct posture through Yoga


There are many yoga poses that are beneficial for the spine and back muscles. The first step in relieving back pain is to sit, stand, and walk in the correct position, with your back straight and your chest forward with your shoulders and head straight. However, for many people, adopting the correct posture can be quite difficult, as the body has a memory of silently dropping into the wrong position without the person noticing.

This is where yoga can help; By maintaining a regular practice of some simple yoga poses, you can improve your posture with little effort and without realizing it. The back will simply get used to being in a healthy position and will adopt it automatically, through constant practice.

Herniated disc and other major ailments


People who experience occasional chronic pain or discomfort, such as herniated discs or stiffness of any vertebra in the spine, can greatly benefit from certain postures that can help stretch their spine and strengthen the muscles to correct posture and carry it. to its original position. Once you have the approval of your doctor, you can practice these six postures and progressively increase their intensity, maintaining them for long periods of time.

You may also be interested in: Discover how retraining your center allows you to relieve your back

Yoga poses for the back: help relieve pain


Downward facing dog


This yoga classic consists of a total stretch of the back of the body and the extension of the large muscles that help form the lower back where the spine rests.

Place your hands slightly in front of your shoulders
Raise your knees and tailbone towards the ceiling
For an added stretch to the hamstrings, you should gently push your heels up until they fully touch the floor.
Hold this position for 5 to 10 breaths and repeat the pose five to seven times.
Downward Facing Dog Pose

Downward Facing Dog Pose
Downward Facing Dog Pose

Child’s posture


This pose may appear to be at rest, but the Child Pose is an active stretch that helps you stretch your backside. It’s also a great bedtime relaxant at the end of a long and tiring day.

Get into all fours position
Put your arms outstretched to the front
Let the glute rest on your legs
Hold the position for 5 to 10 breaths and repeat as many times as necessary
Child’s posture
Child's posture


Pigeon pose


This pose is usually a bit difficult for yoga beginners. This exercise seeks to stretch the hip rotators and flexors. It may not seem like the most obvious position to treat back pain, but it contributes significantly to reducing back pain.

Start with the dog-gazing position at the feet
Next, bring your left knee forward and roll out and to the left, until your left leg bends and lowers it to the ground.
Keep your right leg extended straight behind, completely flat to the ground
Keep your torso straight by resting on both legs
Hold the position for 5 to 10 breaths, then switch legs and repeat the position
Pigeon pose
Pigeon pose


Triangle pose


The triangle pose is very significant for strengthening the back and legs and can help to stretch the muscles along the torso, while stretching the muscle fibers of the outer hip.

Start with your feet together
Bring your left foot back three to four feet
Touch your left foot at a 45 degree angle.
Turn your chest to the side and open the pose by stretching the right arm towards the floor and the left arm towards the ceiling
Keep both legs straight
You may not be able to touch the ground with your right arm on the first attempt, so you should not force the stretch
Hold for 5 to 10 breaths, then switch sides and repeat
Triangle pose
triangle pose

The pose of the cat and the cow


These poses are perfect for relieving a sore back, these stretches loosen the back muscles, either as part of a yoga routine or as a warm-up for another workout.

Start with the all-fours position
Slowly press down on your spine, assuming a cat pose, arching your back
Hold this position for a few seconds and then move to the cow position
Press your shoulders back and lift your head
Going back and forth from the cat to the cow helps to move the spine in a neutral position, relaxing the muscles and relieving tension
Repeat 10 times
The pose of the cat and the cow
The pose of the cat and the cow

Half-pincer pose


This pose stretches the hamstrings and back muscles while providing a release from tight, tense shoulders.

Stand up straight with your feet shoulder-width apart and your knees loose
As you exhale, lean your waist forward until you reach the ground
Don’t worry if you can’t get to the ground on the first try, where your hamstrings have a comfortable stretch, but not a forced stretch.
Repeat the pose five to seven times
In the last corner, hold the position for 5 to 10 breaths
Medium pincer pose
Medium pincer pose

The benefits of yoga for the back


It is a complete and gentle activity that you can build muscle without hurting yourself while relaxing.
It has been shown that it can help correct some spinal deformities, such as kyphosis or lordosis.
You can control stress and breathing through numerous breathing in and out exercises and through deep breathing.
You can learn to keep your back straight through various postures.



Go ahead and increase your quality of life and enjoy these benefits of yoga for the back, through the regular practice of all the yoga positions that we offer you in this post. In a very short term, you will be able to observe that your back has more strength and resistance and without any sign of pain or discomfort that disturbs your well-being and your health.

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