Yoga Poses for Low Back Pain

HFE Tutor with student
Tutor with student

Low back pain (LBP) is a growing national problem, with some surveys suggesting that 49% of the adult population in the UK suffers from LBP lasting at least 24 hours. Consequently, the NHS spends £1bn a year on related costs and treatment. It’s also been estimated that employers lose 2.8 million work days when their employees are suffering with low back pain issues.

There are many professionals trained to deal with LBP and these include physiotherapists, chiropractors, osteopaths, and exercise specialists. An increasingly popular route is yoga, and studies have shown it can be incredibly effective in helping low back pain sufferers. The way these benefits are unlocked is via asana techniques.

Asanas are the third of the eight limbs of yoga, and this is the term given to the physical postures. There are many things to be gained from asana practice including: better concentration, confidence and self-awareness. It also aides to awaken energy centres and proprioception. Today we’re going to focus on low back pain, and five of the many poses that can be used to alleviate pain and discomfort.


Utthita Parsvakonasana – Extended Side Angle

This standard lateral flexion pose has the benefit of being able to not only strengthen the muscles around the feet, legs, ankles and torso, but to encourage flexibility in the hamstring and pectorals. It also stabilises the scapula and pelvic girdle.


Female performing an extended side angle pose for low back pain


Ardha Chandrasana – Half Moon Pose

In hatha yoga, the sun and the moon represent two polar energies in the body, so this pose carries a rich amount of symbolism. With regards to benefits, it can help improve balance, as well as increase flexibility.


Female performing a half moon yoga pose for low back pain

Virabhadrasana 2 – Warrior Pose 2

This pose is named after an incarnation of Shiva and can be transitioned to from Tadasna (Mountain Pose). Flexibility in the quadriceps and adductors are just one of the great benefits.

Female performing a Warrior 2 yoga pose for low back pain

Garudasana – Eagle Pose

Beginners often find it difficult to gain balance in this pose, so to practice, use the support of a wall. The purpose is to release tightness from the shoulders and increase flexibility in the upper back.

Female performing a the eagle yoga pose for low back pain

Salabhasana – Locust Pose

This pose falls under the ‘back bends’ category and it’s ideal for strengthening the upper and lower back, as well as preparing the body for deeper back bends.

Female performing a locust yoga pose for low back pain

If you’re interested to know more about the practice of yoga, and the opportunity to learn how to teach it, our course page is a great source of information.

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