Yoga for Back Pain: Relieve Lower and Upper Back Discomfort

Wharfedale Wellness
Nov 19, 2024
2 min read

Back pain is a widespread issue, with most people experiencing it at some point in their lives.

According to the National Institute for Clinical Excellence (NICE), up to 60% of adults will have low back pain during their lifetime:

3–4% of adults under 45 experience chronic low back pain.
5–7% of adults over 45 suffer from chronic low back pain.

Whether it stems from a lifting injury, degenerative changes, or sciatica, movement can be incredibly beneficial. Yoga offers gentle and effective stretches that target the lumbar spine and the myofascial soft tissue system.

Relief for Lower Back Pain

Here are three popular yoga poses to stretch and strengthen your lower back:

1. Cobra Pose

Lie on your tummy with your hands placed under your shoulders.
Keep your hips grounded and focus the stretch in your lower back.
Straighten your arms as much as is comfortable, but it’s okay if you cannot fully extend them.

2. Rotation Stretch

Lie on your back and twist one knee across your body.
Apply gentle pressure to your knee to deepen the stretch in your buttocks—a common area of tightness linked to back and leg pain.

3. Pigeon Pose

Bring one leg forward with the knee bent, and extend the other leg behind you.
Focus on keeping your hips square and pointing forward to maximise the stretch in your hip flexors and glutes.

Note: If these poses don’t work for you or need modification, reach out for tailored advice.

When to Seek Professional Help

If you experience any of the following symptoms, consult a healthcare professional immediately:

Unexpected weight loss
Persistent, unchanging back pain
Pain that worsens at night
Progressive or unresolved discomfort

Relief for Upper Back Pain

Mid-back pain often affects individuals with static, office-based jobs. Slouched posture and long periods of stillness contribute to this discomfort. Remember, “The next posture is the best posture”—movement is key!

Here are three yoga poses to relieve upper back tension and improve posture:

1. Sitting Upright Twist

Sit tall and twist your spine gently by pressing into your knee for leverage.
Keep your shoulders relaxed and your back straight.

2. Melted Heart Pose

Kneel on all fours and lower your chest toward the ground.
Support your forehead with the ground or a pillow, and press into your forearms to deepen the stretch. You can rest your bottom on your heels for an alternative variation.

3. Reclined Towel Roll Stretch

Place a rolled towel along your spine and lie back over it.
Build up the time you spend in this position as you get more comfortable. Ensure your head is well-supported on the ground or a pillow as needed.

Note: If these poses cause discomfort or pain, stop immediately and seek guidance for adaptations.