Yoga and back pain

Yoga and back pain


Yoga and back pain

Developed in India nearly 4000 years ago, yoga is a form of exercise an ancient practice that is now very popular around the world. There are many different types of yoga styles. These styles incorporate various breathing techniques with basic and complex body postures. Some of these include improved cardiovascular, digestive, lymphatic and nervous systems, increased joint mobility, enhanced sleep quality, and reduced stress and anxiety.

Yoga is also an exceptional form of exercise for strengthening specific muscles and muscle groups. It is from holding the yoga postures for a period of time, using concentration and mind to muscle connection. This improves muscle strength. Yoga also teaches you the correct alignment of the head, shoulders, and pelvis which helps to improve and maintain the natural curvature of the spine. This results in improved posture balance and flexibility.

During the pose holding of anywhere from 10-60 seconds, certain muscles are stretched while others are flexed. This achieves relaxation and flexibility of the muscles and joints whilst also reducing tension in areas of the body which carry stress. The postures should not cause pain, however, some may feel uncomfortable which will lessen over the time that you practice. You will learn more awareness of your body and understand your own physical limitations.

Due to these many aspects of yoga, it is an ideal practice for anyone suffering from back and neck pain. Studies have shown that people who have practiced yoga for at least twice per week for 8 weeks have received significant gains in strength, flexibility, and endurance. This is a basic goal of a rehabilitation plan for back or neck pain.


There are 10 postures that will directly stretch and strengthen the muscles that are involved in some way or another in back pain. Abdominal and other core muscles need to be strengthened while hamstring, gluteal, hip and back muscles need lengthening as well as strengthening. You may need to search the postures and see how they are executed before trying them.

  1. Child’s Pose
  2. Cat/Cow
  3. Downward Facing Dog
  4. Standing Forward Bend
  5. Cobra pose
  6. Seated spine twist
  7. Triangle pose
  8. Bridge
  9. Eagle pose
  10. Chair pose

If you have severe pain or an injury, seek a professional first before you start trying yoga out. Yoga is still a form of physical activity. If not taught correctly it has the potential to be dangerous. Injuries, which can occur from incorrect yoga practice, include; overstretched muscles, strained ligaments, slipped discs, and eye injuries (eye pressure from inverted poses).

There are different levels of difficulty with yoga, and it is important that you choose classes and postures suited to your current abilities. This will minimise risks associated with your yoga practice and your body will respond quickly and with better results. If you feel any pain during a posture, stop immediately, or pull back. Pain is a sign that something is wrong.

Chiro & Sports Med

Our chiropractors at Chiro & Sports Med are committed to providing chiropractic solutions to address your unique needs, whether you are experiencing an irritated nerve, bulging disc, back painneck pain, knee pain, headaches, or even muscular tightness and tension. You may be searching for pain relief after an accident or experiencing an injury.  Our mission is to help reduce or eliminate pain and to prevent future problems and injury. Above all, we are here to improve your quality of life, well-being, and your ability to live an active healthy lifestyle.

If you would like to make an appointment with one of the chiropractors at Chiro & Sports Med simply call our office on 9817 2005 and one of our friendly staff will organise an appointment for you.

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