3 Benefits of Yoga for Low Back Pain

Holly Bynoe, yoga teacher at Cosmosis Yoga Suite (Nassau, Bahamas), in reclined bound angle pose. 

Holly Bynoe, yoga teacher at Cosmosis Yoga Suite (Nassau, Bahamas), in reclined bound angle pose. 

For many of us lower back pain is all too common. The lower back supports the weight of our upper body, and the muscles in the lower back are involved in everything you do, such as walking, bending, twisting, even sitting. This makes lower back pain not only a painful condition, but one that can limit many areas of our daily life and movement. In this post we share three ways that yoga can help to relieve this exhausting pain. 


You may have tried everything from exercising to physical therapy. You may even use medication to dull the pain enough to get through your day, but unfortunately painkillers only treat the symptom and not the underlying issues. Yoga has been proven to be a safe and effective way to not only alleviate lower back pain but may also prevent the pain from reoccurring.

Here are some ways that yoga improves lower back health:

  • Release of stress and tension in the lower back: Because restorative yoga focuses on easing the body into comfort, a lot of the poses can be held for up to 10 minutes or more. The stillness allows your body to release even the deepest of tensions. Restorative yoga also uses lots of yoga props to supports your body. These props include towels, bolsters designed specifically designed for support, blocks, chairs, the wall etc. Having the right support in these poses also helps the body to fully let go of stress and tension.

  • Pain Relief Through Breath: Restorative yoga involves gentle and easy movements so it’s easy to believe that you’re not really doing any work but that couldn’t be further from the truth. Restorative yoga rests the body and engages the mind. Breath is a crucial part of restorative yoga, developing an awareness of your breath allows you to concentrate on your breath instead of the pain your body is feeling. A conscious breath soothes your nervous system, allowing your muscles to relax, thus reducing discomfort.  

  • Posture, Balance and Body Alignment: Yoga poses train the body to be flexible yet stable; consistent practice will result in improved posture, an increased sense of balance and proper body alignment. Proper body alignment and good posture, which helps maintain the natural curvature of the spine, is an important part of reducing or avoiding lower back pain.

Consistent practice of yoga increases your awareness of your body. Through different poses and techniques you gain insight and begin to understand the limitations of your body. This awareness is essential in preventing lower back pain as it allows you to move through your daily life in a way that supports your body’s unique needs.