The Benefits of Yoga for Lower Back Pain

Lower back pain occurs along the lumbar section of the spine, corresponding to vertebrae L1 to L5. It is probably the most common type of back pain that affects the general population.

Due to the role that the lower back has to play in supporting the weight of the upper body and stabilising it to stand upright, it is a region of the spine that is prone to all sorts of injuries and spinal disorders.


Pain in the lower back can occur for a variety of reasons, although the most common include:

This list of causes is not exhaustive and there may be other factors that contribute to the onset of pain in the lower back, that are not mentioned here.


Back pain may occur by itself, or it may be accompanied by other common symptoms such as:

  • Localised pain or pain that spreads to other parts of the body
  • Physical discomfort that manifests either locally or spreads to other parts of the body nearing the lower back
  • Stiffness and reduced range of movement

The Importance of Exercises for Lower Back Pain

Because in a large number of cases back pain, and subsequently spinal compression are caused due to a lack of physical activity, becoming more active can help ease strain on the spine.

It must be noted, however, that not all exercises are suitable for those suffering from pain in the lower back, as they either require an advanced level of fitness, or they carry an increased risk of injury.

That being said, some types of exercises to consider are those that are of low-impact, but still provide benefits such as strengthening the spine. These include Pilates, Yoga, or specific spinal decompression exercises.

On top of benefitting our spinal health, engaging in physical activity is also beneficial for the body as a whole, helping with weight management (another factor that may lead to pain in the lower back) and blood circulation.

Practicing Yoga for Lower Back Pain

Yoga is an especially beneficial type of workout for low back pain for the following reasons:

  • Because it focuses a lot on gentle stretches, it can help restore mobility in the lower back, and also reduce stiffness
  • It also requires extensive use of the core and back muscles, helping to strengthen them, and thus providing better support for the upper body, provided that the back pain is caused by lack of physical strength in the back
  • It can help strengthen the overall body musculature, and also relax the mind
  • Yoga helps lengthen the spine and reduce spinal compression

While certain Yoga poses, such as the cat-cow position, the cat pose, the cow pose, child’s pose, downward-facing dog, sphinx pose and even spinal twists can be beneficial in alleviating back pain, they may be quite challenging to perform for an absolute beginner, and may also put unnecessary strain on the back if not done under the supervision of a trained Yoga teacher.

In other words, positions that require you to place yourself in uncomfortable and challenging poses, such as standing on your hands and knees while keeping your elbows under your shoulders or having to lie on your stomach, lift your head and keep your legs straight may place strain on your neck and may also require a certain degree of core strength and balance to perform.

To get started with Yoga as a low back pain sufferer it is best to begin by performing exercises that do not require much strength and balance to begin with, such as exercises that can be performed while lying down on one’s back. In order to get the most benefits out of these exercises and to also enhance recovery, it may be useful to practice Yoga with the help of a spinal decompression device, such as the Backrack.

Spinal Backrack Technology for Effective Pain Relief

The Spinal Backrack is an orthopaedic device that decompresses your spine and targets lower back pain through exercises that are easy to do at home and use your own body weight.

Given its design, it greatly enhances the benefits of Yoga exercises that target low back pain.

It is 100% natural, comfortable and free of side-effects and it provides long-term pain relief and prevention. Thousands of people have already seen its benefits, so why not be one of them.

One important thing to note is that you should consult with your physician before you engage in any new type of exercise to ensure that it is suitable and appropriate for you to perform.

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