Can Yoga Help With Lower Back Pain?
What the research shows—and how to practice safely for spinal health.
Research supports yoga as an effective intervention for chronic lower back pain, often matching or exceeding physical therapy outcomes. Specific styles like Iyengar and therapeutic yoga target spinal health through careful alignment and strengthening. However, improper practice can aggravate back conditions—work with knowledgeable teachers and modify as needed.
What the Research Shows
A 2017 systematic review published in the Annals of Internal Medicine found yoga as effective as physical therapy for chronic low back pain. The evidence is substantial:
Regular practice reduces pain intensity and improves functional capacity. Benefits appear after 12 weeks of consistent practice, with improvement continuing over time. Yoga reduces reliance on pain medication for many practitioners.
Participants who practiced yoga showed similar improvements to those receiving physical therapy—but yoga offered additional benefits for stress reduction and mental health.
How Yoga Addresses Back Pain
Core strengthening: Yoga builds the deep stabilizing muscles (transverse abdominis, multifidus) that protect spinal structures. Unlike superficial "six-pack" muscles, these provide genuine support.
Flexibility improvement: Tight hip flexors, hamstrings, and piriformis muscles contribute to lower back strain. Yoga systematically addresses these areas.
Postural education: Yoga teaches spinal awareness—how to sit, stand, and move without compressing vulnerable structures. This awareness extends into daily life.
Recommended Styles for Back Pain
Iyengar Yoga: Precise alignment focus with extensive prop use makes this ideal for back issues. Teachers are trained to modify for specific conditions.
Therapeutic or Gentle Yoga: Slower pace allows careful attention to sensation and form. Often specifically designed for back care.
Restorative Yoga: Passive poses with full support release muscular guarding without strain. Excellent for acute flare-ups.
If you have chronic back pain, consider private sessions initially. A skilled teacher can assess your specific condition and create a personalized practice plan.
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