Yoga For Lower Back Pain Relief – Improve Your Durability

By Michael

July 27, 2018

There’s time in which lower back pain can come from an accident, or a specific condition, but it can also come from a sedentary lifestyle.

Many of use sit at our desk all day, ride in our vehicles for a longer duration of our day, or just sit on our coach more than we’re supposed to – all that contributes to lower back pain more than we realize!

One of the answers to this “nonspecific or “specific” pain problem you’re having is to do yoga for back pain!

Before I take you into the world of yoga, you should know these three things:

  • Yoga’s for anyone
  • Yoga routines work on all aspects of mind and body. Strengthens your mind, while increasing strength and flexibility to your muscles, joints, and spine
  • Yoga ranges from beginner moves to more expertise.

I’m thrilled toshow, tell, and elaborate more greatly the benefits” yoga will have for your lower back pain. In my article I will cover the following topics:

  1. What’s yoga and why is it for you
  2. How to use yoga for preventiing back pain
  3. The stretches
  4. Different types of yoga
  5. What’ll work best for you

Stick around, and see how you’ll enjoy taking the stress off your lower back, and take a sedimentary lifestyle and turn it into an everlasting one with yoga for lower back pain relief.

What Is Yoga?

Yoga for a bad back is like Being in nomination for an Oscar, 1 out of every 4 or 5 people usually do it, while the others just Hope there will be a next time.

We both know exercising and stretching are clearly essential to relieving lower back pain, but you’re probably asking right about now, what is it?

Yoga in this day in age is the most popular workout regimen among-st those finding a solution to their:

  • strength
  • flexibility

…And get this, even losing weight!

It’s not exactly an aerobic exercise so how is it possible?! Through the various yoga stretches you’ll learn later on.

In a classroom, or from the privacy of your own home, yoga can be done. It’s great for reducing both stress, and that allows for greater relaxation.

The biggest takeaway once you plunge into yoga is that you learn it’s more than just a workout and to keep in shape. It’s what I’ve come to understand as a “Philosophy, a passion, and a way of life. Don’t be afraid to try it out, because anything that can improve on a philosophy, as well as spirituality is worth investing your time for.

Yoga is increasingly popular, as much as for the spiritual aspect as the physical component. Its evolved to the point where you can do more than take yoga with your physical therapist. You can also:

  • take a yoga class at your local gym
  • a yoga studio
  • the privacy of your own home within instructor or a DVD

Look and listen at our popular musicians or at the magazines, express their influence on how physically as well as mentally it’s taking peoples lives through a realistic “healing generating machine”.

The “Benefits” Are Phenomenal

When was the last time a single stretch made you feel like you had complete control not only over your body, but the rush of joy step right back into your mind? That’s right, one stretch can change the way you feel about your entire day, and the following future.

Yoga can do a lot for your body, the human body that is. While it will not cure every alignment, it can greatly ease your pain. Yoga can be worked into virtually any lifestyle or schedule. Literally, any place and anytime. I’ve worked it into:

  • my home
  • my work
  • at the gym
  • at soccer practice
  • before and after a walk, and jog
  • the mornings
  • afternoon
  • evenings
  • at night

…And even in my car! It’s the most equipped you can get without expending much thought about it.

Yoga’s been proven form myself and many other people that it increases health and body awareness, allowing people to control their bodies better. It ranges from flexibility to alignment. It’ll help with the following aspects:

Physical Benefits Include:

  • Increased strength
  • Increased flexibility
  • Improved Stamina
  • Improved balance
  • Improved body alignment
  • Reduces joint pain
  • Brings blood flow to the injured area

Mental Benefits Include:

  • Body awareness
  • Stress reduces
  • Improved self-confidence
  • Relxation
  • Better sleep

… And many more. These are just some few, and I wanted to highlight the most important ones.

Take another look at the last bullet point(better sleep), and think about why you will wake up with lower back pain. Lack of sleep is the second largest reason why people have a lower back pain. Less sleep will cause higher stress, more anxiety, less body awareness, and less control over your mind. A good habit at night will greatly reduce any struggles in the morning.

The Causes

One of, and if not the greatest cause of lower back pain are muscle imbalances, one muscle being weaker than the other. This will occur in patients that do repetitive movements like:

  • steering a car/plane
  • swing a golf club
  • typing or clicking buttons on the mouse

When one set of your muscles are stronger than the others, your joints will either become very tight or loosen up fast to cause your lower back pain.

Why Yoga?

You’ve probably seen the point, but there’s a layer I haven’t peeled back, and it’s the most important one yet.

The reason yoga will prove very effective and a complete use of your time to relieve your lower back pain is that it reduces the pressure on your spine by strengthening your core muscles. As we age, our spines begin to concave inward, our vertebrae may become weaker, and causes more problems like that of:

  • your facet joints, joints
  • muscles
  • ligaments
  • disc
  • pelvic pushes
  • sciatica
  • herniated disc
  • arthritis
  • osteroarthirtis
  • spinal stenosis
  • spondothylesis

…And many more. When you use yoga, you’ll be able to re-shape your spine!

How’s Yoga Used To Prevent Lower Back Pain?

In conjunction with treating lower back pain, preventing pain is just as important. I want you to think about this:

What’s the best way to soothe your joints and muscles? It’s not any dangerous drug pill. So it must be a stretch!

You wouldn’t jump into a workout without warming up your body right? That’s where yoga comes into play. Whether you stretch your hamstrings, your thigh, your hips, or your lower back, there’s one thing they all do in common:

  • Increase the synovial fluid within your joints and muscle cartilage so that you prevent your joints from grinding or sliding from their natural state

One of the major causes to lower back pain is Muscle Imbalances

One of, and if not the greatest cause of lower back pain are muscle imbalances, one muscle being weaker than the other. This will occur in patients that do repetitive movements like:

  • steering a car/plane
  • swing a golf club
  • typing or clicking buttons on the mouse

When one set of your muscles are stronger than the others, your joints will either become very tight or loosen up fast to cause your lower back pain.

But enough about prevention, How about learning the yoga stretches?

Let’s do it!

What Are Yoga Stretches?

Lower back pain can come in the form of acute, sub-acute, and chronic – in which you’ve been dealing with it for a very long time. You may have already tried:

  • OTC medicine
  • prescribed analgesics
  • ointments/creams
  • acupuncture

…all that didn’t bring relief. But you should understand why.

Most lower back pains are called Musculoskeletal – meaning it’s involving your:

  • bones
  • muscles
  • joints
  • ligaments
  • tendons

There’s a way to fix that. Stretching the areas you are in pain can bring an instant and long term relief! What better two punch combos are there that can improve and change your life!

If you’ve been previously checked by your doctor, and he or she has given you the green light to exercise, give yoga a try. I’ve been there and done that, with doctors and physical therapy, and then to classes for a short time. At that point I did it all on my own with very little assistance.

Before getting started I highly recommend a yoga mat. It;s not necessary but I quickly learned that after a while of doing yoga, I needed one. Most stores offer them for a low price at about $10. If you want to know more, please ask me. And no, I didn’t want to spend on one :)… but it was really helpful on my body.

But if you don’t have one, find a soft ground, like a carpet or use a towel to perform these stretches.

Let me ease you in with this beginners stretch:

Exercise #1: Child Pose

My personal favorite to start with.

How to do it:

  1. Grab a mat, or a blanket. Kneel down and sit on your heels if you can.
  2. Lean your body forward, extending your arms and hands in front of you. Rest your forehead on the floor at this position.
  3. Hold it for about 1 minute.

What if it hurts? Do this:

  • Move arms close and cross them over, and rest on forearms.

Exercise #2: Cat-Cow Stretch

How to do it:

  1. Get down on all fours with your hands under your shoulders, knees under the hips and your back up to a natural arch, and keep your head in alignment with your spine
  2. Exhale slowly and bring your back up, keeping your head facing fully to the ground.
  3. Now reverse the movement

What if it hurts? Do this:

  • Move slowly and reduce range of motion

Exercise #3: Cobra

How to do it:

  1. Get down on all four on a soft ground, a mat will work well.
  2. Rest your knees, and extend your legs back out
  3. Place the palm of both of your hands under neath your shoulders and keep them straight(in plank position)
  4. Take a deep breath
  5. Exhale and lower yourself down to your stomach
  6. Clinch your lower back muscles
  7. Take a deep breath and press the tops of your feet onto the ground, and lift your chest off the floor
  8. Lower your forehead to floor while exhaling
  9. Repeat at least 5 more times

What’ll Work For You?

I’ve been doing this for years, and like my physical therapist once said to me: “Everyone has a different level of lower back pain”. I took that to heart, and I got to see it for myself. So what does this mean?

It means some will be able to do more stretches than others, and more advanced as well. I used yoga when I figured my Lower back pain came from my hips and hamstrings. So as it didn’t begin severe, I did plenty of yoga poses without a problem. But then it happened…

I met with my chronic pain. It was not tied to my lumbar spine, but it hurt like excuse me, hell! I did slower movement poses to build up. And then after my injury from soccer that left me out for months, I started a better strengthening program. After 1 month, I was able to integrate all the stretches at specific times throughout my day, and I still do.

  • morning
  • afternoon
  • evening
  • night

So If you begin having acute pain, it’s likely you can try all these poses + many more. But remember, t’s not about how many you can feel proud you can do, but how well you can!

For Chronic pain:

If you have specific or non-specific chronic lower back pain, you’re not limited to do just one. It’s very important that you follow a strict routine. Build from beginner poses to targeted stretches that will bring you flexibility and strengthening. I’ve published articles throughout my website, and I’m more than proud to share these guided and step by step exercises for anyone dealing with chronic pain.

The Types of Yoga That Will Make Your Mind Spark

It’s no surprise yoga is growing so fast for everyone of all ages and body shape. The reason for that is that there are a variety of workouts to choose from. So how do you decide which will be the best for you?

Certain styles of yoga will be better catered to your needs than others. Some will give you more options in your workout, and target specific problems. We start here:

Bikram(Hot Yoga)

The word “Hot s” speaks for itself. You’re placed in a room heated up to 110 degrees and you’ll do up to 26 poses. It is taught by certified professionals.


This type of yoga combines other various yoga style elements and techniques. It’s well know for being a western culture yoga style, and it’s more action and less spirituality. The sessions vary from one to the other, and it’s not in continuous series. They are slower, and focus on breathing.


Yin is a more relaxed and subtle style that works out your fascia muscle, the thin membrane. You’ll do most poses on the floor, and the poses are held for long periods, we’re talking here like 10 minutes. The classes are quiet, and the teacher will tell you to lose the tension you have by breathing slowly.


This yoga style has a series, and is divided into six of them. And each of them will increase in intensity and complexity. It should be done 3 time s a week, but many people do it it every day. Your movements are based on how well you breath too, and teachers talk less.


Restorative yoga is like yin, but less stretchy. Your goal here is to:

  • relax
  • restore
  • rejuvenate

… Your mind and body. All poses are done on the ground, and all are while lying down.

Then Last but definitely not least is:


This style was built for people who want to move in yoga. Sequences will flow from one pose to another, making sure you get steady and effective results. Its linked to breathing as you move, various from fast-paced to slow, and meditative.

How do you pick which one?

I’ve noticed that at certain levels of pain, you should begin in one spot and move to the next if your pain becomes worse. If you’re just starting it with acute and the begging stages of chronic lower back pain the following will be best:

Arthritis: I’d go with Hata yoga. That’s because it’ll increase your range of motion, keep your joints warm, and strengthens the muscles that support your joints. Yin would work to because it increases your flexibility after focusing on your strength.

Back Pain: When you’re recovering from an injury or chronic lower back condition, alignment is the key. Lynegar is the place to start.Restorative yoga can help relax muscles and muscle knots.

What about Vinyasa and ahstanga?

The two are great yoga styles, and they offer tremendous benefits” if you’re suffering with chronic lower back pain. But it shouldn’t be the first one to begin with. They move a little quicker, sometimes less verbal, and I wouldn’t want you to aggravate and feel discouraged. I started with Iynasa to align my spine, and then I moved quickly into Vinyasa, and it’s become my favorite yoga style till this day. It’s quite simply the best long term solution for anyone with chronic lower back pain. You could have arthritis and still be able to do this, and it works great!

Yoga Is Dated

There you have it! You can win the day with yoga!

Really, what medicine can replace what yoga can bring to your life? There are no side effects like OTC drugs, not a temporary relief like analgesics mostly do, and it’s the #1 way to strengthen your spine, muscles and joints!

The awesome thing too is that it’s for everyone, at any age. Many problems occur as we get older, and especially in the 50s and beyond, our cartilage wears and breaks down causing more problems in the muscles, joints, facet joints(facet joints syndrome) arthritis, and arrange of conditions. So why not supplement and nourish your mind and body? And for those of us at a younger age, prepare to take care of your back, so you can be great later down the road.

You learned what yoga is, the benefits”, the causes, how to prevent it, and I took you for an adventure in the stretches you can do right now. The best part is that any stretch will work best for you, it’s just a matter of what you are targeting, is it your hips, hamstrings, or lower back spine.

If you have any questions, please feel free and shoot me a comment, question, concern, or offer your opinion. You’ll hear from me right away! Can’t wait to hear from you.

“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, ‘I lived through this horror. I can take the next thing that comes along.”

~Eleanor Roosevelt

The Back Pain System

To continue with The Remove Back Pain System, please continue with the next section in The Best Stretches here


About the author

Hi My name is Michael Granados, I am of the age of 26 years, and I’m a back pain specialist, enthusiast, and expert. All of us have had or will have lower back pain at least once in our lives, and whether it’s acute or a more chronic condition, you can depend on us here at Remove Back Pain to take great care of you. I ensure you’ll take the right and most appropriate steps for you to heal the safest and most productive way. Get ready for a better lifestyle!

  • I can totally agree on the benefits of Yoga, you’ve mentioned. I’ve learned Ashtanga Yoga 15 years ago and still practice it every week. My mother started Hata at the age of 67 and even in her age sees some improvement regarding stretchability. But, as you said, it’s so much more than just aerobic.

  • Great post!
    I’m not that into yoga but my wife is. I enjoyed the post and it was very informative.
    I will definitely give a try to some of the types of yoga described.
    I suffer from back pain (herniated disk) and hopefully this helps!

    • Hi Victor

      I see, and I hear you. Who really is though? I’m not 100{b2e0dba9c93837a4f3ce441fa43dc3a0e947a29fe0fd2c517ea2237d7754a6d7}, in fact I’m still not a great fan, but it’s the best treatment for lower back pain. Sometimes we do use it when it’s convenient to us but practice a little each day, and I’m positive you’ll feel great. If you’re just starting out with a herniated disc, try all else besides Vinyasa and ashtanga, but if you’ve had it for awhile, go into vinyasa, it’s the best! Specifically do the cobra stretch – between you and I, it’s the best for that. let me know if you have any questions. Here to help :).

  • Hi Michael.
    A long time ago, I came across the “Salutation to the Sun” and started that in the mornings and evenings. I never really got into a steady routine with it. Have you tried this particular series? As I have gotten older now, I find myself getting back into the mindset of doing Yoga and with my joints starting to act up, your 3 tips look like a great place and style to start with. Thanks!

    • Hi Sanders,

      The salutation the sun that’s right, I remember doing this a couple years back during my college time. The routine feels nice on my lower back, I don’t think it gives me all the energy I need after I’m done as oppose to others like vinyasa, but I like how you’re constantly going into another position, with the time in between. It’s great for mornings and evenings before bed. With the other ones, I’ve noticed, I need a little more mobility through poses, while still conserving energy. Try them out, and let me know if you have any questions/concerns. I’m doing a lot of vinyasa right now. I use my DVD Vinyoga. I’m hoping to share a couple morning, afternoon night stretches for everyone soon. It’s great for chronic lower back pain that’s been persistent over time. You’re welcome!

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