The best yoga moves for relieving back pain

The answer is that it depends. For mild aches and discomfort, yoga can help back pain by improving posture and giving you a good stretch, making your muscles more flexible and supple, and aiding your back’s natural alignment. For more acute and severe discomfort, you’re still better seeing your doctor or physiotherapist for a more individually-tailored recovery plan. Either way, the NHS and the likes of Arthritis UK now recognise yoga as a method for helping some back pain.

Yoga includes a range of stretching routines, building strength and improving flexibility. Several studies have demonstrated yoga’s ability to help infrequent back pain, occasional soreness or lingering pains, and also to reduce reliance on the need for pain-relieving medication.

Forward fold - From a standing position, position your feet together, bend your knees and fold down to grip the opposite elbow with your hands behind your legs. Then angle your tailbone upwards towards the ceiling to create length in your hamstrings as you move your lower back.

Pyramid- This time, stand with your legs in a scissor alignment by taking a single stride forward, and place a hand either side of the front foot, as far down your ankle as you can comfortably reach. Keep both feet flat on the floor, and your hips square. Breathe out and keep your back straight as you lower your torso towards your ankle until you feel a stretch through your spine.

Seated twist - Begin the move by sitting with your legs straight out on the floor. Bend one knee so your foot comes towards your bum while remaining on the floor. Reach up to the ceiling with the opposite arm, then position the bent elbow on the outside the bent knee. Rest your spare hand behind you, and breathe out as you complete a slow twist and look behind you.

Interlaced forward fold - Start by placing your feet fractionally wider than the width of your hips with your feet straight forward. Interweave your fingers together behind your back, roll your shoulders back and open your chest out. Then bend forwards at your hips to lean forwards and bring your arms above your head. The lengthening element of the move comes from the crown of your head pointing towards the ground.

Pelvic tilt- This move involves laying down with your knees bent upwards. Rest your hands on the floor either side of you, with palms pressed down. Tighten your abdominal muscles by pressing your back flat against the floor and holding for a few seconds before lifting your pelvis up towards the ceiling, keeping your back straight and your palms on the floor.

Knees to chest- Continuing the focus on your lower back, the knees to chest move again involves lying flat on your back with your knees bent upwards. Raise one knee upwards and pull it gently in towards your chest and hold for around 5 seconds. Repeat with the other leg before bringing both knees to your chest together and hold. If your back feels strong, make gentle circular motions to complete the move.

Bottom to heels- Get into position by kneeling on all fours with your knees aligned under your hips and your hands under the line of your shoulders. Ensure your neck and back remain soft but straight. Slowly drop your bottom to your feet. Hold this position for a few seconds and take a deep breath in before returning your body to its starting position. For an additional stretch, once resting on your feet, lay your arms above your head on the floor in front of you and breathe deep.

Whether you’re suffering from back pain, or you’re just ready for a good stretch, we hope these moves help your yoga endeavour. We don’t need to remind you that if your symptoms persist or worsen then you should consult your doctor or physio.