Back Pain + Yoga Positions to Relieve | Yogarise

Back Pain + Yoga Positions to Relieve

Back pain in the UK – The Facts

It is estimated that four out of every five adults (80% of us lot) will experience back pain at some stage in their life. In fact, a national survey in 2000, showed that almost half the adult population of the UK (49%) report lower back pain lasting for at least 24 hours at some time in the year. Ouch!

Most back pain will improve within a few weeks or months and in most cases the pain is not caused by anything serious. But! For those of us that suffer chronically with back pain, most find rehabilitation and treatment for patients is often poor. Pain medication is often the only solution offered.. but is there another way?

Of course! It’s Yoga! It’s Posture! It’s Stretching! It’s Mindful Movement!

With very few exceptions, recent randomised control trials very clearly indicate that yoga can heal. Studies show that yoga can reduce pain and disability, can be practiced safely, and is nearly always well received by participants.

Lower back pain can make the sufferer feel low, frustrated and helpless. With the help of movement and a little bit of science, lower back pain can be well managed. If you’re dealing with back pain, yoga may be just what the doctor ordered! 😉

Sick of Ibuprofen? Try some Asana for Back Pain!

Childs Pose (Balsana)

It may look like you’re snoozing but Child’s pose is an active stretch that helps to elongate the back. It also doubles up as a great way to calm the system and is a fantastic de-stressor before bed at the end of a long, exhausting day.

Top Tip: There are a few options – knees wide, big toes to touch and arms out-stretched, or knees closer together with arms back behind you, backs of the hands on the mat. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch!

Downward Facing Dog (Adho Mukha Svanasana)

This traditional forward bend is both restful and rejuvenating. Downward Facing Dog is a total body stretch that targets the back extensors (the large muscles that help form your lower back, support your spine, help you stand + lift objects)! Practicing this classic yoga pose can help to relieve both back pain and sciatica as it works out imbalances in the body and improves strength.

Top Tip: For a big hamstring stretch, gently push your heels toward the floor, GENTLY!

Extended Triangle (Trikonasana)

Triangle pose is known for strengthening the back + legs and can help lengthen the muscles along the sides of your torso while stretching the muscle fibres along your outer hip (your IT, or iliotibial band).  As well as strengthening, it stretches out the spine, hips, and groin, and strengthens the shoulders, chest, and legs! That’s a lot!

This classic standing posture relieves backache, sciatica + neck pain and may also help to reduce stress and anxiety.

Top Tip: You may not be able to touch the ground with your arm at first, it’s very normal so don’t overstretch — only bend as far as you can while maintaining a straight back!


Check out our timetable and book into class so you can get moving away from pain.


**Always consult with your GP before taking on any new exercise**