The good news is that, for most people with back pain, yoga can help. Its gentle moves stretch and strengthen muscles that may be tight, improving back flexibility and preventing the muscle imbalance that can cause back pain. And as a bonus, many yoga postures strengthen the core — a group of muscles throughout the trunk that work together to protect the spine — so you’re less likely to hunch over or slouch, which can worsen back pain.

One of the first and most obvious benefits of regular yoga is improved flexibility. It’s likely that during your first few classes, you won’t be able to touch your toes or do a full backbend, but as you continue to practice, your body will slowly start to loosen up and those seemingly impossible poses will gradually become possible. This improved flexibility is particularly important for a healthy back because it helps to keep spinal disks, which can herniate or compress nerves, flexible.

Another great benefit of yoga is that it can help to reduce your dependence on pain medication. In a study published in July 2017 in the Annals of Internal Medicine, researchers found that people who took part in a three-month yoga program were able to cut their reliance on pain medications by half. Vidalista 20 and Vidalista 40 And those who also undertook physical therapy were able to decrease their need for pain relief by almost 70 percent.

However, if you’re new to yoga, or have back pain, it’s best to start slow and only attend a few classes each week. Overdoing it can actually make your back feel worse. Instead, take a beginner class or a restorative yoga class, which moves at a slower pace and gives you time to adapt your pose as needed.

In addition to helping to ease back pain, yoga can also improve overall well-being and mental health. Research has shown that it can help lower blood pressure and reduce the risk of heart disease, as well as boost mood and decrease depression. And studies have shown that it can help manage stress and anxiety, which can exacerbate back pain.

If you’re ready to try incorporating yoga into your daily routine, start with the following poses. Remember to always pay attention to how your body feels and stop if something hurts.

This pose is a great way to get the hips, chest, and back moving during your warm-up. Slowly lift your chest and then drop your shoulder to lengthen the spine, keeping your head in a neutral position. Hold the pose for a few breaths and then return to the tabletop position. Repeat the sequence a few times before moving on to the next pose in your yoga for back pain routine.

7 Yoga Poses For Back Pain

Almost everyone will experience back pain at some point in their lives, but you don’t have to live with it. Research shows that certain yoga poses can help relieve back pain by promoting blood flow, improving mobility, releasing tension, and strengthening key muscles. Plus, you don’t even need to have a gym membership to reap the benefits: Many of these soothing poses can be done right at home.

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But before you head out and get a mat, be sure to ask your doctor for the all-clear first, especially if your back pain stems from a serious injury or medical condition. Once you’ve gotten the go-ahead, start small and gradually increase your intensity. And don’t forget to consult a certified instructor to ensure you have the best posture and alignment. Once you’ve found a routine that feels good, try adding the following seven yoga poses to your daily practice.

1. Boat Pose

This pose strengthens and stretches the upper back, neck, shoulders, and chest, which is perfect for those who spend all day looking at their laptop or phone. It also helps correct the rounding of the shoulders which can lead to a tight chest and bad posture.

2. Cow Face Pose

Countless studies have shown that yoga can help reduce back pain, but this pose is especially effective because it works on the back extensors, which are the large muscles that help form your lower back and support your spine. It is also a great stretch for the upper legs, which can be tight from sitting all day at work.

3. Cobra Pose

This poses stretches the core and upper back, which can be very tight for those with back pain. It also increases flexibility in the lower spine and hips, which can take some pressure off of the back. This is a great pose to add in before doing anything more strenuous.

4. Triangle Pose

This is a great pose to stretch the back, but it’s also good exercise for your thighs and glutes. It’s a good alternative to lunges, which can put too much stress on the back, and it also helps improve balance.

5. Supported Fish Pose

This pose can be very challenging for beginners, but it’s a great way to strengthen the back and improve posture. It also stretches the chest, shoulders, and neck, which are all common areas for back pain. And it helps improve breathing, which can also decrease back pain.

6. Child’s Pose

This posture is a good back stretch for those who are unable to do more intense exercises because of pain or discomfort. It helps release tension in the lower back and upper abdominal area and increases strength in the core and spinal muscles.

7. Savasana (Dead Dog Pose)

This is one of the most relaxing and rejuvenating yoga poses to do for your back, which is why it’s so good for people with chronic back pain. It relaxes the entire body and helps to restore the natural alignment of the spine.

Treat To Back Pain

About 8 out of 10 people have back pain at some point in their lives, and it can seriously knock your confidence—and your ability to perform everyday tasks. It can be difficult to maintain a normal routine with a sore back, but yoga is an effective way to ease discomfort in your lower and upper back while building strength. And it’s a great workout that doesn’t require a gym membership or expensive equipment.

It’s important to get the all-clear from your doctor before trying any new exercise routine, especially if you have a chronic back injury or pain. But for those who are given the go-ahead by their healthcare provider, yoga is a safe and effective method to relieve back pain. says Monal. “Plus, regular practice can help promote good posture and proper body alignment, which can also prevent and treat back pain.”

If you’re unsure about where to start, Harding suggests starting with some basic back-relieving poses, such as cat-cow or the child’s pose. These two positions help you link your breath with movement, which is a fundamental part of yoga, and they create space throughout the spine to help reduce tension.

Another pose to try is the seated spinal twist, which helps stretch and loosen muscles in your lower back and abdomen, says Monal. But you should avoid any twisting movements that are too intense or painful, and be sure to listen to your body when performing these poses.

The supine lunge is a great back stretch that stretches the lower back, glutes, and hamstrings, says Monal. It also stretches the chest, which can help you breathe more deeply. And if you have a rounding of the shoulders, it can help correct that as well.

Finally, the bridge pose is a great upper back and neck stretch. It’s also a good way to release tension in your trapezius muscles (at the top of your shoulders). Just be careful to not pull too hard with the neck—that can lead to a headache.

It’s important to ask your instructor about the class’s level of difficulty and whether they encourage a more gentle or vigorous approach, explains Monal. This will help you determine the best type of yoga for back pain.

When choosing a studio, you should also find out the teacher’s style and approach—you’ll want to know if they have a strong influence on their students or whether they’re willing to adapt to individual needs. Also, ask about their policy on manual adjustments, which can be helpful in some cases but may exacerbate your pain in others. In general, you’ll want to aim for a moderate challenge. If you have back issues, a yoga class with an advanced or experienced instructor is probably not the right choice. Instead, look for an intermediate or beginner’s class.