The best Yoga for back injury

Whats the best Yoga for Back injuries

Daniel Warrington

Hello Daniel,

I would need some clarification of terms in order to give you a sound reply to this question. Of course the short answer is that the best yoga for a back injury is one that doesn’t aggravate a back injury.

Just as no two people are alike, no two injuries are alike. Each one has to be assessed BEFORE a protocol is employed to support the body’s own innate ability to heal.

Some yoga practices only offer posture and therefore they are only asana (postures) practice. Yoga is far more robust.

Some yoga practice are offered in a way that mandates the student adapt to the practice because the practice itself is not malleable. This sort of offering appears to forsake the state of being of the person doing the practice. So I suggest a practice that fits itself to the student and her/his nature as it is and as it changes.

Some yoga practice is so fast that the student cannot possibly have time to feel and such practices place the student in a precarious position of either having a very speedy awareness (an oxymoron) or of placing their safety in jeopardy.

And of course there is the matter of the teacher having enough understanding so that the student isn’t left to blow in the wind and self-modify due to the teacher’s shallow or brief or incomplete training.

Finally since we do not know anything about you - whether you are an 80 year old triathlete or an 18 year-old gamer it’s not possible formulate a picture of what might be appropriate for your current life position. If you’d like to elaborate on who the student is, a more tailored reply may follow.


Please not I am not an expert in Yoga, but I have much experience in finding a Yoga class suitable to my pain issues. I am lucky as my Yoga studio actually has a class for people with back issues. However, I did have to do a lot of research for studios that offered such a class. In addition, there are some studios that offer “Yoga Medics”, which is tailored to people with pain management issues. If you are unable to find a studio, I recommend speaking with a well educated instructor, who may be able to provide advice on which classes are best for your specific issue. And always remember to talk to the instructor before class to ensure they are aware of your issue and ask for alternative poses to avoid injury. This tends to help in most situations.

I hope this helps…But again always seek out a well educated Yoga Expert or Physician for specific direction… Thanks


If you have a back problem, it’s best to get an okay from your doctor before trying yoga. … Yoga for back pain has been accepted by many chiropractors and back specialists. Before beginning yoga for back pain, First you consult your doctor to make sure you don?t make matters worse.You can observe your body’s natural tendency to compensate for poor spinal posture with this simple back pain exercise…

I’d like to add to Sally’s post above.
This is sound advice for those who use western medical doctors as their health care providers. Obviously this is not the case for everyone and since this is a Yoga Forum it is quite likely that some members may prefer a holistic rather than alopathic approach.

Further, most M.D.'s don’t actually have any training relative to Yoga nor do they typically have a personal practice and therefore their understanding of the practice comes from anecdotal sources or the few scientific peer-reviewed studies - which themselves are less than comprehensive and don’t differentiate between this yoga and that.

So what I prefer to say is “please consult with the health care provider of your choosing”.

I agree that it depends on the type of injury.
I broke my back in 2003, smooshed T12 in a weight training accident.
(Smith machine was loaded, the bar fell on me, a total of 360 pounds pinned me in a squat on the floor, I heard the vertebrae break)
I was immobilized for several months, then spent my days between PT and swimming.
Swimming was key, for me, it helped me rework my body and strengthen my core with zero impact or pressure.
Then Yoga.
My instructor was wonderful, always showing me the right modifications and helping me gradually build up toward full practice.
Bikram has really helped me stretch and get the most out of each posture.
I now have zero pain and a full range of motion.

I wasn’t aware that the Bikram practice could be modified.

Just small modifications to some postures for which I was having trouble.

A lot of asanas like Cat-Cow Pose, Cobra Pose, Child’s Pose of yoga can be used for providing relief from back pain. These asanas develops coordination of spinal movement and very helpful in providing the desired stretch and strain to the body parts and balance to the body.

Physical therapists work to strengthen muscles, but a variety of naturopathic alternatives can control pain and provide relief. But pain management with yoga focuses on not only easing your suffering but also improving the quality of your life. Meditation and yoga were often included in the recommended practice schedule.

Yoga for Lower Back Pain: How Yoga Can Help to Relieve Chronic Back Pain

The 1970 British Cohort Study (BCS70) is following the lives of around 17,000 people born in England, Scotland and a single week of 1970 until today. A recent BBC article stated that as per this study, around 21% of UK’s population who’re in their late 40s suffer from recurrent back problems.

Not too surprisingly, a growing number of these cases are due to sedentary lifestyles, extensive work hours, bad postures, and a habit of slouching. Practicing yoga in the right sequence not only reduces back pain but also prevents it from recurring. It greatly helps in releasing deeply held tensions and provides strength, flexibility, and comfort to the back region.

So how exactly does yoga work to relieve a person’s back pain? Is there something you need to know when designing a yoga sequence for back pain?

Get to know more as you read on.

When teaching yoga, you will have many students who are suffering from chronic lower back pain. Lower-back pain is also often the reason that a person starts a yoga practice. They are looking for a way to deal with, or even heal, their back pain. Therefore it is of great benefit for your students if you know how to best guide them in a practice of yoga for lower back pain relief.

But what is lower-back pain and what causes it?

Read More - Here