Don’t sit around with back pain – Do yoga
Rugpijn is geen pijn die je kan negeren. Het remt je beweging, ondermijnt je energie en duikt precies op als je probeert te ontspannen. Gelukkig biedt yoga een zachte maar effectieve manier om spanning los te laten, spieren te versterken en letterlijk weer in beweging te komen.
Yoga for back pain: turn the Ow in your back into Wow!
Yoga is all about balance. Not only in your posture, but also in your muscles. Many back pains arise from a combination of cramping, weakening and… stress. By exercising regularly, you can:
- Strengthen muscles without overloading
- Release tension in lower back and shoulders
- Make the spine more flexible
- Learn to relax better
Note: in case of acute or serious complaints, it is best to consult your doctor first.
Change the Ow, that hurts into a Wow, that does good!
Get a grip on back pain: exercises
These poses are gentle but powerful. They help release tension and strengthen your core, without straining your lower back:
- Cat-cow (Marjaryasana/Bitilasana)
Gentle movement for the spine. Slowly alternate between concave and convex. Breathe along. - Child pose (Balasana)
Restful pose that relaxes the lower back. If necessary, place a pillow under your abdomen for extra support. - Bridge pose (Setu Bandhasana)
Strengthens your gluteal and abdominal muscles, supports the lower back. Don’t push too hard, build up slowly. - Sphinx pose
Mild backbend that opens the lower back without compression. Keep it low and relaxed. - Knees to chest
Lying on your back, alternately pull one or both knees to your chest. Gentle rocking is allowed.
Yoga for lower back pain
Lower back pain is the most common form of back pain. Often caused by poor posture, weak abdominal muscles or sitting for too long. With gentle, restorative yoga sessions, you bring relief.
Focus on:
- Seated twists (gentle and controlled)
- Abdominal breathing in savasana
- Yin yoga with support (bolsters, blocks)
Always keep an eye on your limits.
Choose a yoga mat that will last much longer than your back pain.
With back pain, you need a yoga mat that offers comfort and stability. Choose one that is at least 6 mm thick and won’t shift. The KURMA CORE and KURMA CORE Black mats are ideal for this: they provide firm support, excellent grip and just enough cushioning to relieve your back without sinking. Thanks to their high quality and durable finish, they are loved by yogis with (and without) back problems.
Support your muscles during every session.
KURMA Get a grip.
FAQ Yoga for back pain
Yes, yoga can help with back pain. Especially for lower back pain, research shows that regular yoga exercises can relieve pain. Yoga strengthens your core, improves your posture and increases your flexibility. This reduces tension in your back.
Yes, if you perform the poses incorrectly or ignore your limits. Too deep twists or excessive bending can actually aggravate back pain. Fast-paced, intense forms of yoga are also sometimes too strenuous. Listen carefully to your body and use props if necessary. In doubt? Consult a doctor or physiotherapist.
Not necessarily. For many people, this position is actually good. It lengthens the spine and stretches the hamstrings. For back problems, downward dog can hurt. In that case, bend your knees slightly or skip this pose. Do you feel tension or pain? Adjust or stop immediately.
It depends on the type of problem. Always seek medical advice before starting yoga if you have a diagnosis.
