Yoga For Your Lower Back - Classes & Benefits

Written by: judith emanuel



Time to read 5 min


In this blog posts we explain 5 ways in which yoga can help you with your lower back pain as well as some recommended yoga classes that will help with your lower back.


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Yoga For Your Lower Back

According to the World Health Organisation , a whopping 619 million people worldwide deal with lower back pain. It's also the top reason for disability across the globe ( according to whom and need a link ). In many cases, it can lead to people missing work, which causes a ripple effect that hits the economy hard. In fact, research by the Blackberry Clinic suggests that the economic burden of back pains can cost the NHS and social care sector a staggering £12.3 billion each year.

Managing lower back pain can be a journey, particularly for those grappling with long-term chronic issues, as it can mean years of trial and error to find the most effective solutions that work for you. Here’s why yoga for lower back pain might be a good place to start.

Yoga For Your Lower Back - 5 Reasons To Practice:

1. Yoga Promotes Flexibility In Your Lower Back:

Tight muscles in the hips and hamstrings are a common contributor to lower back pain. Yoga poses such as cat-cow, downward dog, and child's pose, can all help increase flexibility in the muscles surrounding the lower back, and alleviate tension over time. By stretching and lengthening these muscles, it’s possible to reduce tension and stiffness that contribute to lower back pain. 

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2. Yoga Strengthens Core Muscles That Can Alleviate Lower Back Pain

Yoga is all about building strength in the core, which is why many yoga poses engage the core muscles. What people don’t often know is that the lower back makes up part of the ‘core’ area - and a strong core is essential for supporting the spine. Poses like plank, boat pose, and bridge pose all help strengthen these muscles in the lower back, providing better support for the spine and reducing the risk of lower back pain.

"Yoga does not just change the way we see things, it transforms the person who sees."

B.K.S Iyengar

3. Yoga Improves Your Posture Which Can Help Reduce Lower Back Pain

Many of us find ourselves sitting at a desk all day, often slumped, encouraging bad posture and alignment. Yoga can help correct this, which will in turn alleviate lower back pain. Regular yoga practice also means you become more intune with your own body and natural alignment so you can make necessary adjustments to prevent strain on the lower back before it gets 

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4. Relaxation and Stress Reduction To Alleviate Lower Back Pain:

It’s no secret that stress unleashes all sorts of problems onto the body, and one of those is worsened pain. Yoga practice incorporates breathing exercises, relaxation techniques and meditation, all of which promote stress reduction and relaxation. So, by making yoga part of your routine, you’ll learn to calm the mind and, in turn, release tension to alleviate lower back pain.

5. Mind-Body Connection

Encouraging a holistic approach to health, yoga focuses on the connection between the mind and body. By cultivating mindfulness and awareness through yoga practice, it’s possible to better understand your body's signals and respond to them appropriately, potentially preventing or managing lower back pain more effectively by being able to identify areas of tension or tightness early, empowering you to modify not only your yoga poses, but your lifestyle, too. 

"The yoga pose you avoid the most you need the most."

B.K.S Iyengar


So, if you're struggling with lower back pain, now might be the perfect time to start building up your flexibility, core strength and improve your posture. With other benefits to yoga including stress reduction and encouraging a better mind-body connection, it could just be the answer you're looking for.

If you're considering yoga for lower back pain, it's important to find a class or instructor that is experienced in working with people with back problems to make sure you’re doing the poses correctly. 

If you want to buy yoga props that can help with lower back issues then  you can check out more on our store

The Author: Judes Ems

Judes Ems is the founder of Warrior Addict Yoga - she is a dedicated Yogi, Mum and Business Woman.

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Frequently Asked Questions

Should I do yoga if my lower back hurts ?

Yoga is particularly beneficial for relieving lower back pain. Practicing different poses helps to strengthen specific muscle groups in the back. Many yoga poses gently enhance the strength of both back and abdominal muscles, which are crucial for maintaining a healthy spine.

What yoga pose is good for lower back ?

The 'cat-cow' yoga pose can alleviate lower back pain by gently massaging the spine and stretching the back. Begin on your hands and knees, keeping your hands shoulder-width apart and your knees hip-width apart. Inhale slowly while looking up towards the sky and arching your back slightly.

Is downward dog good for lower back?

The downward dog pose is highly effective for alleviating lower back pain. It stretches the entire back, decompresses the spine, and releases tension. This pose also strengthens the back muscles, which supports better posture and reduces strain on the lower back. Additionally, it enhances overall flexibility and promotes blood flow to the back area, aiding in pain relief and muscle recovery.

Which Yoga should not be done with lower back pain?

Avoid straightening your legs while rising from a standing forward fold, as this can compress the discs in the front of the spine and worsen back pain. Instead, rise with your knees slightly bent and engage your core by lightly activating the pelvic floor and lower belly as you lift your torso.