Benefits of yoga for the back


One of the health problems that a large number of people suffer today throughout their lives is back pain. Due to the type of routines and customs that are practiced today, discomfort in the back areas, both cervical and lumbar, are very common and require effective treatment, since they can become chronic and pose certain limitations in the day to day of the person.

One of the practices that is recommended to prevent and treat these discomfort in the different areas of the back is yoga. Thanks to the different exercises carried out in this discipline, back discomfort can be considerably improved, in addition to balancing other bad habits that derive from today’s lifestyle. In this article we explain what the benefits of yoga for the back are.

Why back pain occurs

At present, pain at any level of the back is very common, given the customs and practices that are carried out. First of all, the vast majority of the population is considered sedentary, that is, they do not perform any exercise routinely, and so the back muscles do not have any type of strength and are atrophied. In this way, any kind of effort can cause serious injury or discomfort.

In addition, in general, in many jobs we must remain seated in a chair for a large number of hours, which causes poor postural hygiene to be maintained for much of the day, a fact that can later affect the back. You also have to take into account the position that is maintained when using the mobile or any other screen.

What is yoga

Yoga is one of the most practiced disciplines in the western population in recent years. It has been proven countless times the many benefits of its practice at many levels of health, both physical and mental.

For this reason, it is a discipline implemented in a large number of centers and it is the one chosen by those people who do not want to do very intense physical activity, but want to maintain good muscle tone, properly stretched muscles and good postural hygiene. It is also a key practice to relax and become aware of your own body control.

It is made up of a series of exercises, the difficulty of which increases as the practice progresses and which, in general, aims to increase the tonicity and elasticity of the muscles. In the performance of the vast majority of them, the back, or at least a part of it, plays a fairly important role, which is why it is so beneficial for this area of ​​our body.


One of the main objectives of this discipline is to learn to relax the body and mind. It is done in different ways, both with active exercises and through breath control and meditation.

It is important to bear in mind that, in general, due to the rhythm that is maintained in life, today, a large number of people are used to living under stressful situations as part of their routine, which causes tension in certain areas of the body. Two of these areas that are most commonly affected are the cervical and lumbar. Therefore, the practice of yoga in relaxation and meditation supposes that these parts that make up the back are relaxed , helping to release tension and avoiding and preventing possible injuries and muscle contractures .


One of the most common causes that cause back pain is the lack of elasticity of the muscles that are part of it. The postures that are maintained in front of the computer and the rest of the screens or those that occur during work contribute to increasing this rigidity.

If the back muscles are not stretched regularly, contractures and injuries often occur that can affect other areas of the body and that can limit daily activity, especially in the case of “pulling” in the cervical and lumbar areas, preventing certain essential movements in normal life. Yoga contributes to achieving greater elasticity thanks to various exercises focused on the back area that provide an increase in the elasticity of the muscle fibers , stretching them and, therefore, acting as a prevention of possible injuries.


Another of the most common causes of back discomfort is the lack of tone of the muscles that form it. The practically non-existent exercise during the routines of the vast majority of the population leads to the development of muscular atrophy that affects all the muscle groups of the back and those that surround them.

This atrophy can cause injuries when making an effort that you are not used to, so it is important to keep your muscles trained. In this sense, another of the great benefits of yoga for the back is that, thanks to its different postures, it helps to maintain this tonicity and develop it to prevent contractures.

Yoga poses to prevent back pain

There are certain exercises within the discipline of yoga that facilitate elasticity, tone and relaxation of the muscles that make up the back area. The most common yoga exercises for the back are:

  • The dog’s posture:you start from the prone position, with your legs slightly apart. The hands are placed at the sides of the body and, while inhaling, the torso is raised, stretching the arms, until it is noticeable how the knees come off the ground. This position should be held for 30 seconds.
  • The position of the cat:you start from the position with your knees and hands resting on the floor. First, the arms are stretched, arching the spine, with the chin trying to touch the chest. Then slowly straighten your back, placing it straight, in line with the floor. This sequence should be repeated 10 times.
  • Knees to chest: itis a very simple position but highly recommended. Lying on your back, bring your knees to your chest, hugging them with your arms to exert more pressure and get a good stretch. This posture should be held for one minute.


Please enter your comment!
Please enter your name here