Written by Medindia Content Team | 

Reviewed by Medindia Complementary Medicine Team on Mar 08, 2013

Back pain, one of the common problems of present day, is caused due to stress and tension in the muscles that support the spine. Sedentary lifestyle, stress, overuse or under use of the back, postural mistakes are unconscious triggers to the widespread problem of back pain. Regular exercise is a redeeming feature that brings relief to back pain.

Backache strikes when the muscles are under fatigue, commonly at the neck or lumbar region (where most twisting, turning or bending occurs). Frequent backaches occur due to overstrained or over stretched muscles, improper sitting positions, stress, lumbar scoliosis and earlier injuries. Many conditions cause back pain and they can be treated with conscious and gentle yoga practice. It has proven to be a safe and effective way to alleviate many forms of back pain and prevent its recurring bouts. However, all cases of back pain need to be evaluated by a medical expert for diagnosis and treatment.

Yoga for Upper and Lower Back Pain

Lower back pain is caused due to excess sitting that can weaken the back muscle and results pain in your lower back. It may also be due to some other reasons like poor postural habit and sudden lifting of heavy objects, whereas upper back pain usually occurs between the neck and top of the lumbar spine. It is caused due stress, anxiety, shoulder pain and neck pain. These symptoms can leads to stiffness and aching in your lower back and upper back of the body. Yoga is another form of exercise that will help relieve you from both lower and upper back pain. Practicing yoga poses and exercise movements will help to increase joint flexibility. It also helps to maintain and improves strength and flexibility in the hips, shoulder and neck movements.

Healing Benefits of Yoga

  • Yoga strengthens muscle groups. Many postures in yoga strengthen the back and abdominal muscles and help the body maintain a proper upright posture and movement. Stretching and relaxation reduces tension in stress carrying muscles. When these muscles are well conditioned, it helps to offset back pain.
  • Yoga eases lower back pain, by stretching and strengthening the muscles of the lower back. It increases blood circulation, which brings healing nutrients to the injured tissues. Yoga also helps maintain a natural curvature of the spine that is crucial in avoiding lower back pain.
  • Thus, Yoga is an excellent therapy for healing injured and sore back muscles, speeding time to recover from an injury and preventing re injury. It also reduces the risk of disability due to back pain. In short, Yoga increases awareness of the body and keeps the body healthy and supple.

Most Popular on Medindia


SohamYogaStudio, India

Yoga with proper use of props helps overcome many issues of bones and joints. we have seen good improvement on students.

cates, N/A

I have not seek any medical assistance regarding my back pain yet. Im worried of what the medical result would show and that the doctor suggesting of having an operation would be worst. Having read this article enlightened me so might as well enroll to yoga to ease my back pain. Thanks a lot.

Johannes3528, Bangladesh

I am not able to do a who lot with my back pain, as dishes, and other things as walking, as a matter of fact due to the pain in my back area, I am just not even able to walk, and this method that you mention, i would like to get more information.

kumkum46, India

lumber spondylysis in L4 L5 and siyatica in both legs

NalinAsawa, India

thanks... but some images on each asana will be more helpful.
I request you update it with it's step by step graphical representation