Yoga for Back Pain and Core Strength

Yoga is one of the most effective ways to strengthen your core and address your back pain. See detailed explanations of the different movements below.

1. Warrior II (Virabhadrasana II) to Peaceful Warrior (Shanti Virabhadrasana)

Start your progression into the Warrior II position by widening your stance and pointing your right foot forward while keeping your left foot parallel with the short edge of your mat. Bend through your right knee and shift your hips forward until your knee is stacked on top of your ankle. Raise your arms up to shoulder-height and inhale deeply. Exhale as you lift your right arm upward and lower your left arm down your left leg (or behind your back), moving into the Peaceful Warrior position. Keep your core engaged throughout the movement. This sequence of movements is considered one repetition..
Flow through 3 repetitions (10 breaths) on each side, working up to 10 repetitions.

Modifications: If flowing between the two postures is too difficult, stay in the Warrior II position.

2. Dead Bugs

Lie on your back with your knees bent and your feet flat on the floor. Lift your knees above your hips, keeping your hips, knees and ankles at 90-degree angles. Lift your arms straight above your shoulders and inhale deeply. Exhale as you lower your right arm down above your head and extend your left leg down. Inhale as you bring your arm and leg back to the center position. Repeat the movement, using your opposite leg and arm. Keep the natural curve in your low back without arching your back too high off the floor.

Flow through 5 repetitions on each side (10 breaths).
Modifications: To make this exercise easier, only lower one arm or one leg at one time.

3. Bird Dogs (Dandayamana Bharmanasana)

Start in a table top position with a neutral spine. Lift your right arm to be in line with your shoulder as you extend your left leg behind your body. Keep your hips and shoulders parallel with the floor. Engage your core and hold this position.

Hold this position for 3 deep breaths on each side, working your way up to 10 breaths.
Modifications: To make this exercise easier, only raise one arm or one leg at one time.

4.Standing Backbend (Anuvittasana) with a Forward Fold (Uttanasana)

Begin by standing in an upright position. Inhale as you raise your arms above your head and move into a slight backbend. Ensure there is no pain or compression in your low back. Exhale and hinge forward through your hips, lowering your upper body downward into a forward fold with a slight bend in the knees. This sequence of movements is considered one repetition.

Flow through 3 repetitions, working up to 10 repetitions.
Modifications: If this flow is too difficult, simply inhale as you raise your arms overhead and exhale as you lower your arms back down to your sides.

5. Front Body Opener

Start by sitting on your mat with your legs extended in front of your body. Place your right hand on the floor behind you for support. Bend your right knee and position the sole of your foot towards your left inner thigh. Inhale and press through the sole of your left foot to lift your hips as you lift your left arm above you. Open up through your entire body. Exhale as you lower your body back down. This sequence of movements considered one repetition.

Flow through 3 repetitions on each side, working up to 10 repetitions

Modifications: If this exercise is too difficult, try a bridge pose instead. Lie on your back with your knees bent and both feet flat on the floor. Push through your heels to lift your hips and hold this position for several breaths.

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Eliminate your hip or back pain: