Yoga for Back Pain: Studies and Research

Yoga for Back Pain: Studies and Research

Back pain is a widespread problem that many individuals experience. It can be brought on by a number of things, including poor posture, muscular imbalances, and injuries. What is the science underlying the fact that yoga has been demonstrated to be useful in reducing back pain? We’ll look at the studies and research that have been done on yoga for back pain in this blog article so you can understand how and why it works.

How Does Yoga Help in Back Pain?

Yoga for Back Pain | ये ५ योगासन करेंगे आपकी कमर दर्द को दूर | Healthy Pinch

It’s crucial to first comprehend that yoga is a comprehensive discipline that emphasizes the mind-body connection. It incorporates breathing techniques, meditation, and physical postures, all of which support both physical and mental well-being. Yoga can help with back pain by enhancing posture, increasing flexibility and strength, and reducing muscle stress.

Studies on Back Pain Relief

According to research from the University of Maryland Medical Center, back pain sufferers who practiced yoga saw a significant increase in function and quality of life, as well as a reduction in pain. People with chronic lower back pain participated in the trial, and a 12-week yoga curriculum was used. The findings revealed that the subjects’ ability to carry out everyday tasks improved and their pain significantly decreased. Want to take yoga classes online? Contact us right now!

According to a different study that was published in the Journal of Pain Research, yoga can be just as successful in treating chronic lower back pain as physical therapy. Participants in the trial with chronic lower back pain were randomized to either the yoga or physical therapy groups. While there was a noticeable decrease in pain for all groups, the yoga group also saw a higher improvement in function and quality of life.

Another study, which was written up in the Journal of Orthopaedic and Sports Physical Therapy, discovered that yoga could help persons with chronic back pain brought on by a herniated disc by easing their discomfort and enhancing their functional abilities. Participants in the study were divided into two groups at random: a yoga group and a control group. The control group received no treatment, whereas the yoga group took part in a 12-week yoga program. According to the findings, compared to the control group, the yoga group significantly reduced discomfort and improved function.

Research on Yoga for Back Pain Relief

In addition to these findings, a growing body of evidence also points to yoga’s potential to have beneficial effects on the neurological system, which can aid in pain relief. Yoga reduces sympathetic nervous system activity, which controls the “fight or flight” response. This may aid in easing tension in the muscles and encouraging relaxation, which in turn may lessen discomfort.

Back discomfort can be significantly exacerbated by poor posture, which can be improved by yoga. Muscle imbalances and spinal strain brought on by poor posture can hurt. Yoga poses encourage the body’s alignment and balance, which assists to improve bad posture and lessen pain.

According to the research, practicing yoga can help reduce back pain, enhance function and quality of life, and encourage calm. Before beginning a yoga practice if you have back discomfort, it’s crucial to speak with your doctor. Once given the all-clear, a comprehensive yoga practice that combines postures, breathwork, and meditation can be a useful method to lessen discomfort, enhance function, and encourage relaxation.

6 Yoga Poses for Back Pain

In addition to the broad advantages of yoga for back pain, several positions can be very efficient at reducing pain and enhancing function. The following yoga positions are frequently advised for those with back pain:


Cat and cow pose
Cat and cow pose

This posture eases tension in the neck and shoulders while also strengthening and stretching the spine. On all fours, place your wrists under your shoulders, knees under your hips, and then begin. Lift your head and tailbone upwards as you inhale, arching your back. Round your spine and tuck your chin into your chest as you exhale. For a few breaths, keep doing this.

Child’s Pose

Child's pose
Child’s pose

This position helps to loosen up the shoulders and neck while stretching the lower back and hips. Beginning on all fours, sit back on your heels with your arms out in front of you. Put your forehead down and take a deep breath.

Downward-Facing Dog

Downward facing dog
Downward facing dog

This position eases lower back tension while stretching the lower back, shoulders, and hamstrings. Starting on your hands and knees, lift your hips up and back to form an inverted V shape. Breathe deeply as you dig your hands and feet into the ground.

Cobra Pose

Cobra pose
Cobra pose

This position strengthens the back muscles and enhances posture. Your hands should be next to your chest while you lay on your stomach. Lift your head and torso off the ground as you inhale by pressing firmly onto your hands. Keep your elbows close to your body and your shoulders relaxed.

Bridge Pose

Bridge pose
Bridge pose

This position strengthens the back muscles and enhances posture. Knees bent and feet hip-width apart while you lay on your back. Put pressure on your feet and raise your hips up to the ceiling as you inhale. Breathe deeply as you clench your hands together beneath your body.

Standing Forward Bend

Standing forward bend

Stretch the hamstrings and lower back. Put your hands on your hips and stand with your feet hip-width apart. Fold forward from the hips and hang your head and arms as you exhale. Breathe deeply while maintaining a small bend in your knees.


The best approach to practicing yoga safely and effectively is to work with a competent yoga teacher who can help you alter positions as necessary. It’s crucial to remember that not all poses are appropriate for everyone.

Additionally, it’s crucial to keep in mind that yoga is not a replacement for medical attention; if you suffer from persistent back pain or another significant disease, speak with your doctor first before beginning a yoga practice.


Research backs up the widely used practice of yoga for back pain. Some frequently suggested yoga poses that can be very helpful in treating back pain include Cat-Cow, Child’s Pose, Downward-Facing Dog, Cobra Pose, Bridge Pose, and Standing Forward Bend.

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