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Each of us has experienced back pain. More common in the lumbar region, it can occur at any age and without any particular cause, except medical causes. It is enough to have remained seated for hours in a bad position, to have unsuitable bedding, or to store stress and annoyances. A simple inappropriate movement can have unfortunate consequences on your spine and exert various constraints that will subsequently cause back pain.

Considered the evil of the century, back pain can be treated in different ways: drugs to relieve pain and relax muscles, physiotherapy to reduce pain and strengthen the abdominal belt, naturopathy, etc.

To relieve certain pains or to strengthen the muscles involved in the lumbar posture, Yoga appears to be an interesting practice. Combined with rest, removal from sources of tension, and attentive listening to the body, Yoga can help you. Whether it is to stretch the muscles, strengthen them, or simply correct the posture.

This article aims to introduce you to a set of postures that fight against back pain.

Contenus masquer

1 Benefits on back pain
2 How often to practice these yoga postures?
3 Fight back pain with yoga video
4 Conclusion on the postures against back pain


Pain is a real alarm signal that our body sends us, it is the sign that something is wrong and that it must be treated. The back is a central zone in the human body, it is he who supports us, who supports our joys and our sorrows. In addition to support, it gives us protection against life’s situations. The back will thus allow us to bury difficult experiences, to “play the ostrich” by leaving behind our problems.

Our way of life is clearly no stranger to these back pains. Indeed, we are more and more sedentary, we spend a lot of time in front of screens while being slumped on a sofa or in an armchair, which ends up inducing a bad position (sagging, curved back, etc.). Sleep is increasingly deprived due to bad habits or unsuitable bedding. Finally, the stress and the accumulated tensions have a direct impact on this region of the body.

Only, by dint of storing up tensions, different problems can appear: back stiffness, displacement of vertebrae, herniated disc, nerve pain, total blockage…

Yoga will have a double action: both on the causes and on the consequences. The goal is to make the person aware of their own body. A regular practice must be put in place in order not only to relieve, but also to prevent these back and lumbar pains. Take time for yourself, remove sources of stress and tension, and your back will thank you.

During a Yoga session, you stretch your spine and the posterior part of your legs, you strengthen your abdominal strap in depth (anterior part composed of abdominal muscles and posterior part composed of lumbar muscles), you restore symmetry between the left part and the right part, you work on your abdominal breathing, and finally you become aware of each part of your back, of each body territory.

The postures are done in complete safety, without ever damaging your back or forcing it.


For this to be truly beneficial, it would be ideal to practice these exercises regularly. Your pain will thus be particularly reduced and you will also be able to improve your physical level by strengthening your abdominal belt.

Once the back pain disappears, you can continue the exercises in a role of maintenance and prevention. This will allow you to no longer have back problems.


To begin this posture, lie down on a mat placed near a wall or a sofa. Try to stick your buttocks closest to the wall or sofa, then gently lift your legs along the wall. If it hurts too much, you can only place your legs at a right angle.

Close your eyes, breathe deeply by accentuating the exhalation (breathing which causes the body to relax). Maintain the posture between two muscarinic receptors to five minutes depending on your abilities, your pain and your comfort. To exit the pose, slowly release as you slide your legs down and pivot to the side to get on all fours.


Get on a mat, sitting on your heels. The knees are slightly apart and your big toes are in contact. Glide gently and slowly forward, stretching your spine as much as possible without hurting yourself. The forehead touches the ground, the eyes are closed, the arms are placed on either side of the body, and you can release them.

women doing balasana

Breathe calmly and deeply, emphasizing the exhalation. Now the pose for about five minutes.

This posture is done in several steps and works the solar plexus with the aim of reducing your residual anxiety.

Lie on your back, gently bring your right leg back, grabbing the knee, then flatten your back well on the ground. Take a deep breath and think about relaxing the muscles of the left leg, without straining. Then rest this leg on the ground and do the same with the left leg, trying to relax the muscles of the right leg.

Last step: bring your two knees between your forearms, stick them both together, the thighs having to press against the abdomen. Bring your chin up to your kneecaps. Practice calm, deep breathing for 3-5 cycles. Gently return to the ground and stand up.


Classic posture, also used by physiotherapists to mobilize your vertebrae. Get on all fours, knees well below hips and wrists in line with shoulders. The width of the pelvis must be equivalent to that of the shoulders. Start by practicing the cat posture: round your back like when a cat is afraid, drawing in your stomach while exhaling slowly and deeply. The head goes inside.

Hold for a few moments and continue with the dog pose: arch and hollow your back, inhaling and sticking your head out. You can practice the two postures five to ten times in succession.


Lie down on your back with your knees to your chest and reach for your feet. Don’t force it so you don’t hurt yourself. Hold the posture for 3 to 5 breathing cycles, then release by gently placing your feet on the floor. This posture is particularly beneficial for stretching the vertebrae.


The name is not very cheerful, but this posture is effective. Place a round cushion or a rolled blanket under your knees. Lie on your back and relax as much as possible by closing your eyes. You can place another blanket over your body to warm up as much as possible. Stay five to ten minutes in this position, lulled by soft music. Come back gently by opening your eyes gently.


This is one of the best postures for stretching the lower back. It is very effective in case of herniated disc in the lumbar region.

To achieve this position, lie on your back with your arms crossed. The palms should be facing the ground. Then, bring the knees towards the torso, shift the pelvis slightly to the right, then drop the knees to the opposite (left) side. Stay 1m30 in the position. Then alternate sides. You can of course close your eyes during the practice of the posture to intensify the relaxation.


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