How to Find Back Pain Relief With Yoga

If you suffer from back pain, and you’re sick of medications and invasive procedures pitched as your only options for relief, then we would like to offer you a unique solution: yoga. It may not be the best choice for everyone, especially for those with severe pain, but it can be incredibly therapeutic for those with chronic pain or occasional aches.

Why Choose Yoga?

Yoga may seem like an unusual choice for finding back pain relief, but there is evidence of its therapeutic effects, and the number of scientific studies supporting this is growing. Yoga is a mind-body practice, and that in of itself comes with a number of benefits

Gain Awareness

Yoga encourages you to pay attention to your body, your breath, and your mindset. Even a few minutes of practice every day can help you to gain awareness of how you feel. Where do you feel tension? What parts of your body feel imbalanced? Once you can recognize these aspects of your body, you can make better choices in your yoga practice and in your life to strengthen your weaknesses and better align your body.

Relieve Pain

While medication is often a go-to solution for back pain relief, yoga can help you find another way. There are a number of studies that support its therapeutic effects. For example, several have reported that those who practice yoga experience a reduction in pain intensity and are less likely to use medication. The physical aspect of yoga classes can help strengthen weak muscles contributing to back pain, and some studies have even claimed that those who practice yoga have a higher pain tolerance.

Relieve Stress

Other therapeutic approaches to back pain relief often target the muscles or nerves themselves causing you pain. Yoga can offer a broader approach, not only addressing the physical pain you feel, but also the mental or emotional turmoil that may come with it. Many yoga classes are structured to help you relax and rejuvenate your body. At Collective Yoga, we go out of our way to provide you with a warm, welcoming environment where you can let go of the stress that accompanies your back pain.

How to Get Started

Before you choose yoga as your therapeutic practice, you should speak to your doctor. They can discuss the benefits and the risks of yoga classes in relation to your back pain, and they will know to monitor your progress.

You should also talk to your yoga instructor or instructors. Let them know what problems and concerns you have so they can adjust their recommendations. You should also discuss modifications to potential poses that take your injury or sensitivity into account. Both your doctor and your yoga instructor should have advice on what movements you should avoid as you participate.

Therapeutic Poses to Try

Yoga includes many different poses and movements that can help you stretch, relax, and strengthen your back. Explore a few of these for yourself to get a taste of the relief yoga practice can bring.


The series of movements that flow between Cat and Cow poses offers a great way to warm up and stretch your back. It is one of the gentlest backbends in yoga, and it is very accessible for practitioners of all levels.

Downward-Facing Dog

One pose you will find yourself coming back to again and again in the practice of yoga is Downward-Facing Dog. This classic backbend is made to be a restful and restorative pose, stretching the back and hamstrings, and it can help you find relief for back pain and sciatica.

Extended Triangle

Triangle pose gives you an opportunity to not only stretch and strengthen your back, but also the muscles around it that may be contributing to your pain. This pose stretches your hips and groin and also builds strength in your legs.


To combine a backbend with a small inversion, try Bridge pose. It stretches the spine and can help you relax other parts of your body. If you find it challenging, you can always utilize blocks to help you stretch without putting too much stress on your body.

Reclining Twist

If you prefer relaxing and rejuvenating poses to challenging, strength-building postures, try a reclining twist. This easy, widespread stretch can help address stiffness in your back and shoulders, and it’s a great pose to end your practice with.

Child’s Pose

Last but not least, child’s pose is one of the most relaxing postures used in the practice of yoga. This forward fold provides a gentle stretch for your back, hips, and ankles all while helping you to release tension in your neck and back. It is a beautiful move for stress relief, whether you want to pause to catch your breath in the middle of your practice or end a session on a quiet note.

Find Your Practice Today

Are you ready to pursue natural back pain relief? Sign up for a yoga class at Collective Yoga. We strive to offer a variety of classes for everyone and every body, whether you are concerned about back pain or you are new to yoga and seeking injury prevention practices. Explore your options, and take advantage of our New Year’s special today!