Yoga for back pain

Complaints of pain in the lumbar region are the most common. According to the Mayo Clinic, sooner or later, each person is faced with pain in the lower back. In such a situation there is nothing strange. The life of the average person spending all day in the workplace is a direct answer to the question of why people are bothered by back pain.

This problem is characteristic not only for people leading a predominantly inactive lifestyle, but also for professional athletes. You can get rid of back pain in various ways, but the most useful and effective practice is yoga, in which there are several exercises to solve this problem.


  • 1 Why does a sedentary lifestyle provoke back pain "> 2 Why does a back ache in athletes?
  • 3 Yoga exercises to eliminate lumbar pain
    • 3.1 Hamstring Stretch
    • 3.2 Kneeling
    • 3.3 The Sphinx
    • 3.4 "Dove"
    • 3.5 “Pass the thread into the needle”
    • 3.6 Legs on the wall
    • 3.7 Yoga complex for the spine and back

Why does a sedentary lifestyle provoke back pain?

Breakfast or a cup of coffee before work is the usual morning ritual that every person performs, always sitting at the kitchen or dining table. A similar situation is developing in the workplace.

One has to sit both during the performance of the current work and at the meeting, and then again at lunch, after which they are again in a sitting position until the very evening. The situation does not change at home, when an office chair is replaced by a soft chair or sofa, which allows you to relax while watching TV or reading a newspaper, a book and so on.

Anatomically, lumbar pain is caused by tension in the lower back. It occurs as a result of muscle contraction in the iliac-lumbar region and in the hamstring after many hours of sitting.

Why the back hurts at athletes ">

Exercising, unfortunately, does not help athletes avoid back pain. This is because during the exercise, the lower back is subjected to increased stress. This applies to jogging, jumping, fast dynamic movements. When a warm-up with stretching exercises is not done before training, injuries can occur due to prolonged exertion.

The average workout is a tool that relieves pain in the lower back. They help reduce the risks of developing heart disease and diabetes. And if such a probability exists, it is necessary to perform exercises aimed at strengthening the heart muscle and vascular system, and then add the following stretching complex to the training program.

Deep forward leaning is recommended to be avoided for those people who have a herniated disc in the lower back or sciatica. This is due to the fact that the condition can dramatically worsen.

Yoga exercises to eliminate lumbar pain

When your back hurts, the following yoga postures should be performed after your workout or every day. The main thing when doing the exercise is to breathe deeply. Yoga for the spine and back is the most affordable and easiest way to get rid of pain.

Hamstring Stretch

Ideal for starting a workout. Lie on your back, bend one knee. A ribbon, a strap, a folded towel are placed on the rise of the foot of a bent leg, and then straighten it up. The toes of both legs are pulled towards themselves. The accepted posture is held for three to five minutes. A similar action is repeated on the second leg. If tension is felt in the lumbar region, then the non-working leg is bent and placed on the floor.


They lay their backs on the floor, bend their knees, put their hands in the shape of the letter "T". Exhaling, lower the knees to the right side of the body. Keep your shoulders pressed to the floor. In those cases when the left shoulder rises with the lowering of the knees, the knees are taken as far as possible to the side. The accepted posture is held for at least 1-2 minutes. Repeat the exercise the other way.


You need to lie on your stomach, stand up, lean on your forearms. It is recommended to monitor the parallelism of the elbows to the body. Feet, pubic bone, palms pressed to the floor surface. The loin should be felt, and the breath should be deep. This allows you to direct blood flow to the lower back and relieve pain. You need to stay in the accepted position from 1 to 3 minutes.


You need to get on all fours, bend and place the right knee in front of you so that it is next to the right wrist. The lower part of the leg should be located diagonally to the left thigh, and the left leg itself should be stretched out from behind. The hips are pressed to the floor. You need to lean forward, spread your elbows to the sides, put the other on top of one hand, lower your forehead on them. Pose hold for about 2-3 minutes. Repeat this exercise on the left leg. If such a pose causes discomfort in the knees, then you should try to make the variation below, replacing the “dove” with “thread the needle”.

“Pass the thread into the needle”

They lie on their backs, bend their legs at the knee joints, put them on the floor surface, and put their feet on top of their left legs, which they lift up so that the calf is parallel to the floor. The left leg is clasped with his hands under the knee. You need to stay in this position from 2 to 3 minutes, and then repeat the same action with the other foot.

Legs on the wall

The legs are lifted up and placed on the wall. This posture helps to relax the muscles of the lower back, remove stagnant fluid from the ankles and legs. This pose is recommended after difficult trainings and flights. It is necessary to linger in the accepted position for 5-10 minutes.

Yoga complex for the spine and back

The above exercises are great for getting rid of back pain. They are designed for those who begin to learn yoga. The complex is quite effective and very simple. Perform it best in the morning. Such exercises should be done on a regular basis, or at least for a crescent.

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