According to THE GUARDIAN newspaper there are 540 million globally affected by back pain and it is the main cause of disability. Back pain is the most common reason in Europe for sick leave and early retirement.

I want to show you some ways first of all to prevent getting back pain and if you are affected how to try very effective healing methods without taking pain killers.



Let’s have a look at the most common reasons causing back pain which does not need severe treatment:

  • Muscle or ligament strain caused by heavy lifting or a sudden awkward movement
  • Wrong position sitting at your desk
  • Being overweight
  • Bulging or ruptured disks
  • Stress causing muscle tension in the back
  • Not exercising

Usually back pain gets better within a few weeks or months but there a ways to prevent back pain at all or heal in a shorter time.


To prevent back pain you can do this:

  • Regular back exercises and stretches
  • Staying active
  • Be careful when lifting heavy weights
  • Do not sit for hours on your desk or in front of the TV
  • Check your mattress to support you properly
  • Lose weight



Yoga is one method to either prevent or lessen back pain.

You do not have to be athletic or very flexible to start with yoga. At any age you can give it a try and there are many yoga classes you can join in every country.  A little research will come up with the nearest yoga class to your location and it is worth to go to a trial class to see if it suits you. Not every class is the same so you might try out various studios.



I have studied the 7 best poses to soothe lower back pain:



Downward Facing Dog to stretch your hamstrings     


This is a great stretch for the whole body, and especially the large muscles in your lower back

  1. Start being on your hands and knees
  2. Hands in front of your shoulders
  3. Press back
  4. Raise your knees from the floor
  5. Lift your tailbone up
  6. Push your heels toward the floor

Hold for 5 to 10 breaths and repeat 5 times


Child’s Pose

This pose elongates your back and tackles stress


  1. Start on all fours, arms stretched out in front
  2. Sit back on your glutes not touching the heels
  3. Head between your arms

Hold for 5 to 10 breaths and repeat as often as you feel necessary


Pigeon Pose






This pose relaxes your hips and needs some practise.


  1. Start in downward facing dog as described above with your feet together
  2. Bring your left knee forward and turn it out to the left with a bent leg
  3. Lower both legs to the ground
  4. Pull your back foot off the ground and in toward your back

Hold for 5 to 10 breaths and repeat as often as you feel necessary


Triangle Pose

Revolved triangle pose








This pose lengthens your torso muscles and will strengthen your back and legs

  1. Start standing upright with your feet together
  2. Bring your left foot back about 80 cm and bring it out at a 45 degree angle
  3. Turn your chest sideways
  4. Open up by bringing your right arm to the ground and left arm to the ceiling
  5. Keep both legs straight

Hold for 5 to 10 breaths and repeat as often as you feel necessary


Cat and Cow Poses










These poses loosen your back muscles

  1. Start on all fours
  2. Move into cat pose by pressing up your spine and arching your back
  3. Hold for a few seconds
  4. Move into cow pose by scooping your spine in and pressing your shoulder blades back
  5. Lift your head

Do these poses alternatively for 10 times


Upward Forward Bend

This pose stretches hamstrings and back muscles and releases tense shoulders.

  1. Start standing straight
  2. Feet shoulder-width apart and knees loose
  3. Hinge at your waist and bend forward toward the floor
  4. Repeat 5 to 7 times

Hold for 5 to 10 breaths on the last bend


Upward Facing Dog

This pose opens your chest and stretches your abdominal muscles


  1. Start by lying flat on the floor
  2. Palms facing down near the middle of your ribs
  3. Draw your legs together and press your feet into the floor
  4. Lift your chest off the floor by engaging your back muscles
  5. Extend your legs straight

Hold for 5 to 10 breaths and repeat as often as you feel necessary



I would like to know how effective these yoga poses are in treating your back pain – tell me your story! What kind of pain did you have? For how long? What did you try to get better? What did and what did not work? How long did it take for you to feel better?


  1. David ben Reply

    Hello there,

    Thanks for this article because I have been having problems with my back, although the pain are periodical.i would give this a try and I am already convinced it would work for me.And also I true about the causes you outlined it would help our ignorance.thanks alot taking your time to get this for us

    • Angelika Sesterheim Post authorReply


      thank you for your encouraging comment. Please keep me informed about the outcome of doing these exercises.

      I wish you all the best


  2. Oana Reply


    This is a subject that I have an interest in it. I have a big problem with my back. I have a few herniated disks and at the moment all my back is inflamed. I have tried everything, and still, I have pain.  My question is, does Yoga will help me? The fact that I have herniated disks, I will be able to do Yoga exercises? 

    Thank you and I will wait for your answer. 

    • Angelika Sesterheim Post authorReply

      Thank you for your comment. I am sorry to hear you have back problems. Before starting the yoga exercises with herniated disks I strongly recommend to ask your doctor – you can show him/her the poses I recommend. 

      All the best


  3. water life Reply

    Hello interested in your article

    I have never liked drugs for pain in my body.

    I think yoga is the best exercise for pain in our body

    My job has caused me a lot of pain in my neck for many hours of driving

    My question is how can I fight my neck pain with yoga exercises?

    Can you apply the exercises you mentioned?

    How long do you need to feel better?

    Many thanks for your interesting article

    • Angelika Sesterheim Post authorReply

      Thank you for your comment which has prompted me to write my next blog yoga for neck pain. Please check my website again, the post should be ready by next week. 

      We will catch up once you have read it.

      All the best in the meantime


  4. Mugalu Mansoor Reply

    Thanks for this great article about yoga and back pain because I have been a victim of back pain two months back and I tried using pain killers but had no change at all, I tried to go to the gym to stretch but it just increased till a friend told me to do some yoga has you have also instructed earlier so I started doing some of the poses as you have mentioned but not all so now am doing fine. Thanks for this article because many are going to be healed if they visit and read. 

    • Angelika Sesterheim Post authorReply

      Thank you very much for your comment – I am glad to hear that yoga works.

      All the best


  5. Shifts Reply

    Hi Angelika Sesterheim. Thank you for sharing this article on yoga and back pain and how we can treat ourselves without medication. It is really amazing to see that nowadays, we can become free from sickness and pains without spending money on drugs. This is elevating.

    How about the one for waist pain?

    • Angelika Sesterheim Post authorReply

      Hello, thank you for your comment. It is indeed amazing what you can do to reduce pain without medication. 

      Can you elaborate a bit what you mean with waist pain? I will gladly give you some yoga tips to tackle this condition. 

      I will wait to hear from you and wish you all the best


  6. Techie Reply

    Although I am not familiar with Yoga, I have read so much about it. It has become very popular these days and has become a solution in many ways we can imagine.

    Thank you for taking your time to do this research to provide us help with healing our back pain without drugs.

    I seat too much nowadays and I think it’s affecting me. I guess I’d have to talk some walk every now and then.

    • Angelika Sesterheim Post authorReply

      Thank you for your comment. It is definitely a good idea to take a walk now and then but you also have to check your sitting position. You might want to look at this youtube video to get the idea

      But if you already feel that too much sitting will affect your back, it is a good idea to do some yoga poses once or twice a week.

      Good luck


  7. Jordan Smith Reply

    Hi Angelika,

     I’ve had this back pain for a year and a half. the pain happens everyday, and it has resulted in half-day work hours which to be honest, I still struggle with. I have had an ongoing physiotherapy, hydrotherapy, acupuncture, dry-needling, steroid injections, pain killers. Nothing has eliminated my pain. I will follow this post, and I hope it works for me. Thanks for putting this together.


    • Angelika Sesterheim Post authorReply

      Hello Jordan

      thank you for sharing your experience with me and let me know how you are feeling once you have tried the recommended yoga poses. Be very gentle with yourself, do not push too hard, listen to your body. I hope to hear from you soon telling me that you are getting better.

      All the best


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