Yoga for Back Pain: Safe Poses and When to See a Doctor
Health information — general guidance, not medical advice. Read our editorial policy.
Long hours at a desk, crowded commutes and weak core muscles leave many of us with a stiff, sore back. Gentle, well-guided yoga can help by improving mobility, strengthening the muscles that support the spine, and easing tension. The key words are gentle and well-guided.
See a doctor first if you have
- Pain that travels down a leg, or numbness and tingling.
- Pain after a fall or accident.
- A diagnosed slipped disc, or pain that is getting worse.
- Fever, weight loss or bladder changes alongside back pain.
These need medical advice before any exercise programme.
Gentle poses many people find helpful
- Cat–Cow — slow movement through the spine on hands and knees.
- Balasana (child’s pose) — knees wide, forehead down, breathe into the lower back.
- Supine knee hugs — lying down, hug one knee, then both.
- Setu Bandhasana (bridge) — lift the hips gently to strengthen glutes and lower back.
- Makarasana (crocodile pose) — lying on the stomach, a deeply relaxing pose for the back.
Poses to avoid until a trainer says otherwise
Deep forward bends with straight legs, strong twists, full backbends and anything that causes sharp pain. Pain is a signal to stop, not to push through.
Why a therapy-trained trainer matters
Back pain has many causes, so a one-size-fits-all class can make some people worse. A trainer experienced in yoga therapy will ask about your history, modify poses, and build strength gradually. Personal sessions at home are often the best start.
Look for yoga for back pain near you and tell the trainer about your condition before the first session.
This guide is general information, not medical advice.