Please note: This information is educational and not a substitute for medical advice. Check with your provider before starting a new exercise or self-care routine, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
What it is
Yoga combines gentle postures, breathing and focused attention. For pain, gentle, therapeutic or chair-based classes are usually a better fit than hot or advanced power styles.
You can start at home with a few simple poses, or look for a class taught by an instructor with experience teaching people with back or neck pain.
How it may help
The NIH reports that yoga may help relieve low back pain and neck pain in the short term and may improve function. The American College of Physicians lists yoga among the non-drug options to consider for chronic low back pain.[1][2]
Yoga is generally safe when practiced carefully, but some poses can strain the back or neck. Move slowly and skip any pose that causes sharp pain.[1]
Results vary from person to person. These approaches are meant to complement, not replace, the care plan from your provider.
Starter routine
1. Cat–cow
On hands and knees, slowly round your back up toward the ceiling (cat), then let your belly drop gently and lift your head (cow). Move with your breath.
5–8 slow rounds
2. Child’s pose
From hands and knees, sit your hips back toward your heels and rest your chest toward the floor with arms forward. Breathe slowly. Use a pillow under your chest if needed.
Hold 20–30 seconds, 2–3 times
3. Knee-to-chest
Lying on your back, gently hug one knee toward your chest, then switch sides. Keep the other foot on the floor or the leg straight.
Hold 15–20 seconds each side
4. Supported bridge
Lying on your back with knees bent, tighten your buttocks and lift your hips a few inches. Lower slowly.
8–10 slow lifts
5. Seated twist (chair)
Sit tall in a chair, feet flat. Gently turn your upper body to one side, holding the chair back, then return to center and switch.
Hold 10–15 seconds each side
6. Rest and breathe
Lie on your back with knees bent and breathe slowly into your belly for a minute before getting up.
1–2 minutes
Illustrations move gently between positions. If your device is set to reduce motion, they stay still.
Safety tips
- Choose gentle, chair or therapeutic yoga, especially at first.
- Tell the instructor about your pain or any spine condition.
- Avoid deep forward bends, deep twists and headstands or shoulder stands if you have a disc problem, osteoporosis or neck pain, unless your clinician says they are safe.
- Mild stretching is fine; sharp, shooting or electric pain is a sign to stop.
Stop and call your provider if you notice:
- New weakness, numbness or tingling in a leg or arm, or numbness in the groin or inner thighs
- Loss of bladder or bowel control (call 911 or go to the emergency department)
- Chest pain, shortness of breath, dizziness or fainting
- Sharp pain that is clearly worse during or after the activity and does not settle within a day or two
- Fever, unexplained weight loss, or pain after a fall or injury
Mild soreness that fades within a day is common when starting something new. Sharp, spreading or worsening pain is not.
Watch and learn
Video: “Yoga for a Sore Back” from Cleveland Clinic on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Yoga for Arthritis : An Introduction : Johns Hopkins Arthritis Center” from Johns Hopkins Rheumatology on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Video: “Yoga for Arthritis : Chair Yoga for Improved Mobility : Johns Hopkins Arthritis Center” from Johns Hopkins Rheumatology on YouTube. It loads from youtube-nocookie.com only when you press play. Shown for general education; GSMC did not produce it. Watch on YouTube
Captions: press the CC button in the video player to turn on captions. Some captions are generated automatically by YouTube and may contain errors.
Conditions this may help with
Sources
This information is educational and not a substitute for medical advice.