Can Yoga Really Help with Back Pain?
- Adele Lidderdale
- Sep 26
- 3 min read
Back pain is one of the most common reasons people turn to yoga. Whether it’s from sitting too long at a desk, carrying stress in the body, or recovering from an injury, that dull ache (or sharp reminder) can make everyday life harder than it should be.
The problem is, when you’re in pain, searching online for solutions often feels overwhelming. There’s so much advice out there — some of it useful, some of it conflicting. And if you’ve ever tried a class that was too intense, you’ll know how discouraging it can be.
That’s why I want to offer you something different: a simple, supportive yoga practice designed to meet you exactly where you are.
Why Yoga Can Support Back Pain
Yoga isn’t a quick fix or a cure-all, but it can be a powerful tool in managing and easing discomfort. Gentle movements can:
Release tension in the muscles that tighten when we’re stressed.
Improve mobility without pushing into pain.
Bring awareness to posture and everyday habits.
Calm the nervous system, reducing the stress that often makes pain worse.
Most importantly, yoga gives you space to listen to your body — something that’s easy to lose when pain takes up so much attention.
Try This Gentle Class
I recorded this class originally for my students who were struggling with back discomfort and needed something accessible, practical, and calming.
All you’ll need is a yoga mat (or even just a comfortable space on the floor), and perhaps a cushion or pillow for extra support.
Take your time, move slowly, and remember: if something doesn’t feel right, skip it. This is about easing the body, not forcing it.
What to Notice Afterwards
After practicing, see if you feel:
A little more spacious in your back and shoulders.
More aware of how you’re sitting or standing.
A sense of calm in your breath and mind.
Small changes add up — repeating this kind of practice a couple of times a week often brings the most noticeable benefits.
Try Constructive Rest
If you only take one thing away from this post, let it be this: rest can be just as powerful as movement.
One of my favourite practices for back care is called constructive rest. It’s incredibly simple:
Lie on your back with your knees bent and feet flat on the floor.
Let your arms rest comfortably by your sides or on your belly.
Allow the spine to settle into its natural curves, without forcing.
Try and ask the muscles around your pelvis and hips to release.
Stay for 5–10 minutes, breathing gently.
This position gives the muscles around the spine permission to release. It also helps the nervous system shift into a calmer state something that often makes just as much difference to back pain as stretching or strengthening.
You can try constructive rest any time of day: after sitting at a desk, before bed, or even as a reset when pain starts to flare.
Want More?
If you’d like more gentle resources like this, for back care, stress relief, and everyday wellbeing, I share them regularly in my newsletter. It’s free to join, and you’ll get practical tools straight to your inbox.
I've also written about chronic pain in a blog here
✨ Remember: Yoga for back pain isn’t about touching your toes or achieving perfect posture. It’s about creating ease, reconnecting with your body, and giving yourself the chance to feel better, step by step.
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