16-06-2025
A Gentle Yoga Routine for Low Back Pain
When your lower back hurts, your first instinct may be to take it easy or stay in bed. 'It's a very natural human reaction, but it's not a good thing,' said Dr. Robert Saper, chair of the Wellness and Preventative Medicine department at Cleveland Clinic.
There's rarely one identifiable cause for low back pain, which can make it difficult to treat. Muscle tightness and imbalances, wear and tear of the spinal discs and vertebrae, conditions like scoliosis and stress can all contribute to back pain.
But moving your body, in many cases, can help alleviate pain. A growing body of research suggests that yoga can be an effective way to reduce the intensity of chronic low back pain and make everyday movements more comfortable.
Many yoga poses help stretch and strengthen the muscles in the legs, hips, core and along the spine, which support the back, Dr. Saper said. Some poses can also help counteract muscular imbalances by moving your body through opposite movement patterns. The supported bridge pose in the routine below, for example, opens up the front of your body, which can offset the effects of sitting at a desk all day.
If you have lower back pain, props like blocks, a yoga strap or even a chair can help make poses more accessible, said Deborah Wolk, founder of Samamkaya Yoga Back Care and Scoliosis Collective in New York City, a studio that specializes in therapeutic yoga.
If you've had a serious or acute injury, check with your doctor before starting yoga. Move slowly in and out of each pose in the sequence below. Stop if you feel sudden, sharp pain in any pose, Dr. Saper said.
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