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Back pain is one of the main reasons that draws people to yoga. 8 out of 10 people will deal with back pain at some point in our lives. That is a huge percentage of us.

Yoga is a great way to help minimise or even completely get rid of back pain. Moving your spine regularly can help to realign your spine, this is important even if you don’t suffer with back pain currently and can help to prevent it in the future.

Here are some simple poses to use for back pain.


Spinal rocks, cat/cows and bridges are all great way to warm up and start to bring some mobility into the spine. After you've done a few cat/cows try and take some side to side movements of the hips, this will help to keep a better range of movement in the spine. When doing bridges make sure that your gluten and core are engaged to help support your back as you lift your hips. Take these movements slowly, don't go too far.


These poses are less about the mobility of the spine and more about strengthening the muscles that support it. Strong supporting muscles in your core and your back are vital. Strengthening your muscles can really help to reduce back pain.
As with the first few poses take it slow, if anything is painful ease off. Maybe try plank with your knees down or take a deep bend in your knees in your downward dog if your new to yoga.

Most importantly breath, have fun and enjoy it.