Benefits of Yoga poses for back pain

Yoga poses can help you build strength and flexibility, which can ultimately help alleviate your back pain. A study on the effect of Iyengar yoga (a type of yoga) therapy for chronic low back pain showed that patients experienced less back pain after doing Iyengar yoga for at least an hour and a half every week for 16 weeks.

Keep in mind that after doing yoga, you may feel a little sore the next day, but that’s normal. Soreness should go away within a few days. Doing yoga poses should never cause pain, numbness or tingling. If you feel any of these symptoms, stop immediately.

Back pain

Some Back Problems that can be helped with Yoga Therapy

An acute strain can be caused by a trauma, an injury or overstretching the muscles. A strain produces symptoms of mild to moderate pain, muscle spasms, decreased muscle strength, and reduced range of motion. Chronic strains are usually the result of overuse–prolonged, repetitive movement of the muscles and tendons, and can lead to tendonitis. A gentle practice of spinal lengthening, forward folding and back bending poses will circulate blood and energy to help heal a strained back and alleviate pain. Yoga poses that promote good posture, strengthen the abdominals and stretch the hamstrings will also be helpful.

herniated disc occurs when the nuclear pulposus, the inner material of the disc, pushes through a tear in the disc’s membrane and compresses the nerve exiting the spinal cord. Ninety percent of disc herniations occur in the lower two lumbar vertebrae where the spine has the most flexibility. Symptoms of a herniated disc include pain in back and/or leg; stiffness, numbness, weakness or tingling in leg or back; and/or shooting pain down leg. With a posterior (backside) disc herniation, backbends, yoga pose will help reduce inflammation and help press the nucleus back into the disk.

Sciatica occurs when the sciatic nerve becomes compressed, most commonly due to a herniated disk in the lower lumbar spine. Inflammation, stenosis (narrowing of the spinal canal) and tight piriformis muscles (deep muscles in the buttocks) are other common causes of sciatica. Compression of the sciatic nerve can cause one-sided numbness, tingling or pain in the sacrum, buttock, and back of the leg. Specific yoga poses can help these symptoms.

Spondylolisthesis is a condition when a vertebra slips forward over a lower vertebra due to a congenital defect or fracture. It usually affects either the fourth or the fifth lumbar vertebra in the lower back. In some instances, this may lead to spinal cord or nerve root compression, back pain, and numbness or weakness in the legs. The low back pain that results from Spondylolisthesis can be reduced by gently stretching the lower back, hips and hamstrings and then by slowly strengthening the back muscles and abdominal muscles. You also want to choose postures that focus on good spinal alignment.

Bone and joint diseases (osteoporosis, ankylosing, osteoarthritis) can cause degeneration, bone fractures, stenosis, inflammation, and spinal nerve compression. For osteoporosis, weight-bearing yoga poses and specific joint care movements can be used to build bone mass and to help stabilize the bones and joints

Yoga Poses for Back Pain

Even the simple poses can help you reap the benefits of yoga. However, these poses and the number of times you do them every day are general guidelines for how to maintain a healthy back.


Interlink your fingers aide your knees slowly towards your chest ,always move one leg at a time Stay for 4-6 Breaths


Place a cushion or yoga block under your forehead for height and support of your neck and shoulders. Ensure your elbows are straight and stretch your arms forward. Stay for 6-8 Breaths


Round your back moving it towards the sky. Tuck your tailbone under and move your chin towards your chest. Stay for 3-4 Breaths


Allow your lower back and ribcage to sink towards the floor. Lift your breastbone towards the sky and move your shoulders away from your ears. Stay for 3-4 Breath


Place a rolled up mat or bolster under your back, from your lower to your head. Place a cushion under your head. Rest your arms by your sides, palms facing upwards. Draw your shoulders away from your ears. Now as you breath deeply allow your shoulders to sink towards the floor and you will begin to feel your chest to stretch and open gently.

Yoga Therapy for Back Pain

What does Yoga Therapy involve?

An initial consultation is held with all clients. Yoga therapy is a private one to one session with a qualified Yoga Therapist. A skilled yoga therapist can help you develop a range of tools for improving your well-being and guiding you to a pain-free place. A tailor-made home program is designed for you.

The best and safest way to practice yoga for back pain is with the guidance of a qualified Yoga Therapist.

What are the benefits of Yoga therapy ?

 Yoga therapy is sometimes viewed as just another form of yoga which simply modifies the poses to a person’s individual needs and limitations. However, Yoga Therapy has a lot more to offer than that.

How long do Yoga therapy sessions last?

You can expect that the initial consultation would be between 60 & 90 minutes. This Yoga Therapy can offer effective healing, the key is to be willing to treat your healing as a process.

Yoga Therapy can offer effective healing, the key is to be willing to treat your healing as a process.

Yoga Therapy Booking and Cost

The initial Yoga therapy consultation session is €75.

Following on from this with 60-minute sessions which cost €65.

The advantage to choosing a Yoga therapy session is that you will receive a tailor-made daily plan to aid your progress.

Contact a Yoga Therapist

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