Use Yoga to Relieve Back Pain

There are many ways to cope with back pain. Exercise can be an effective approach.

Researchers reported in JAMA Internal Medicine that people who exercised had a 35 percent lower risk for a repeat attack of back pain.

Yoga offers moves that stretch and strengthen your back muscles while improving posture and flexibility. You’ll find that these stretches also prevent pain in the area.

We’ve provided a couple of classic yoga moves to get you started.

Whether you are just beginning or a seasoned practitioner, Lutheran’s Yoga Basics class is designed with the idea that all physiques and all ages can benefit.

Warrior II Pose

  1. Standing on your mat, step out to a wide-legged position. Your feet should be about 3 feet apart, and you should feel stable.
  2. Turn your right foot slightly to the right and your left foot to the left 90 degrees. Turn your left thigh out so that the center of the left kneecap is in line with the center of the left ankle.
  3. Exhale and bend your left knee over the left ankle, so the shin is perpendicular to the floor. Anchor this movement of the left knee by pressing the outer right heel firmly to the floor.
  4. Stretch your arms, and turn your head to the left, looking over your fingers.
  5. Hold for 30 seconds to 1 minute. Inhale to a standing position. Reverse the feet and repeat to the left.


Cat Pose

  1. Start on your hands and knees in a “tabletop” position. Set your knees directly below your hips, and your wrists, elbows and shoulders in line and perpendicular to the floor. Center your head, eyes looking at the floor.
  2. As you exhale, round your spine toward the ceiling. Release your head toward the floor, but don’t force your chin to your chest.
  3. Inhale, coming back to the tabletop position on your hands and knees.