Health: Yoga against back problems

In fact, almost everyone suffers from back pain at some point. But while for some it is chronic pain or the weak spot of the body, the back may have simply adopted a wrong position and the back will feel more pronounced for a day or so. The diversity is therefore great and more than 85% of people experience back pain in some form or another. The lower back is usually the weakest link.


However, it is often difficult to determine where the lower back complaints actually come from. In more than 90% of all known back complaints, the exact cause cannot be determined, and we are not even talking about people who suffer from the lower back, but not from other parts. We must be careful with the lower back, because for many it is a weaker link in the body.

What to do and what not to do?

  • People often avoid their back if they have pain, with little or no movement being a clear trend. Not moving is not good, so make sure you keep your body moving. Not too vigorously and pay attention to jerky movements (such as running), but keeping the body moving is important. For example, swimming is fine, but yoga can also be good.
  • When moving, pay attention to the type of movements you make. Bending forward is not useful if you have back problems, so also pay attention to yoga exercises that require you to bend forward outside. On the other hand, bending backwards is good for a painful back.
  • If you understand that exercise is important for back pain, it is good to feel your body and experience how far you can go. For example, abdominal exercises can work well, but it depends on where your back hurts. Feel your body to see how far you can go and stop when you feel that you cannot go any further without pushing.
  • When exercising, always start very carefully with a warm-up. Traditional sports involve warming up the muscles with exercises and generally walking a bit. Running is not wise in this case, but walking is possible. Exercises with the arms are fine and see how far your body can go with exercises. If you want to warm up before the yoga exercises, the sun salutation is a useful one.


Source: Antonika, Pixabay

Yoga can help

Now there are all kinds of traditional ways to tackle the lower back, but it is less known that there are also yoga exercises that tackle the lower back. Or actually it is about improving your posture, so that your lower back is not put under incorrect strain and to maintain flexibility in the body. This explicitly looks at more than just the back muscles. This is not to say that this is always the cause of lower back pain, but for many people it provides relief if the posture is corrected.
There are several yoga exercises that can help. Some example exercises give an idea of the possibilities:


The cobra pose is gentle on your vertebrae and actually puts them back in the right place.

  • Lie on your stomach and keep your legs together.
  • Place your hands on the floor next to your chest and keep your elbows as close to the body as possible.
  • As you inhale, raise your head and chest.
  • As you exhale, return to the starting position, but if you feel stronger you can also hold the position for a while. Breathe well and then return to the starting position.

With this posture, make sure that you use your body as much as possible when lifting and not just your arms. This is the only way to help your back.

Liberating attitude

This exercise is good to keep your body flexible and not stiff.

  • Lie on your back and raise your knees.
  • Wrap your arms around your raised legs.
  • Breathe in well and as you exhale, pull your raised legs close to your body.
  • Hold it for a moment to feel that you are pushing your stomach inward, as it were.
  • Return to the starting position lying on your back.

By pushing your belly in, your back is, as it were, massaged against the ground (or better yet, yoga mat).


Maintaining flexibility is important for back pain. This exercise helps with that.

  • Get on your hands and knees.
  • With a deep inhale you lower your stomach, your back moves along and this creates the well-known hollow back. Hold on a moment.
  • Now exhale well and make the opposite movement, rounding your back. Hold on a moment.
  • Return to the starting position on your hands and knees.

The shape that you gently allow your back to create provides the necessary flexibility and has a mild corrective effect.


If you find it scary, start slowly by doing each exercise about 3 times. If it feels good, you can slowly increase it to about 10 times. If you find these exercises too limited, gradually expand them to more exercises that keep your body moving in a responsible way. There are many booklets about yoga exercises that contain the essence of the exercise, but I have also created several specials about yoga exercises where you can find dozens of exercises and explanations.

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