Boost Your Yoga Practice with These Back Pain-Fighting Props

Boost Your Yoga Practice with These Back Pain-Fighting Props


Experience pain? Want to improve your postures? Incorporating back pain-fighting props into yoga can help! From your lower back to your shoulders, these tools can help deepen poses and protect anatomy.

Props target sore areas and help flexibility. They can provide relief when neck, shoulder or lower back pain flares up. If you are pregnant or have an injury, props invite experimentation and enable creative movement variations. Ones that don’t cause strain!

Benefits of Using Props for Back Pain

Do you have chronic back pain? Yoga props can be a way to assist. They provide stability, support and make poses easier. Let us consider the advantages of using props to help reduce back pain. They can be a great boost to your yoga practice!

  • Props provide stability and support.
  • They can help reduce back pain.
  • Props can make poses easier to perform.
  • They can be a great boost to your yoga practice.

Improved Posture

Chronic back pain? Improve your posture! Yoga props can help. Use a bolster behind your back or under your knees. It will provide cushion and even weight distribution. Blocks also give extra cushion and help with alignment. Straps are great for poses with arms or legs; they prevent overexertion. Blankets provide padding and adjustable height. With these props, it’s easier to maintain postures for longer time periods. This will ultimately lead to better spinal health.

Increased Mobility

Props can enhance your yoga practice. They provide elevation, bring your body closer to the ground and support weight. Props make poses easier or enable you to explore more challenging ones. It all depends on your needs and preferences.

Commonly used props for back pain include bolsters and blocks. Bolsters provide stability while blocks help with balance and strength. Straps stretch tight muscles and wedges give extra cushioning. Over time, improved joint lubrication and better mobility result from increased flexibility, balance and coordination. All of these help keep back pain away.

Reduced Tension

Props can help you reduce tension in your muscles and make poses more stable. They are especially helpful for those with chronic back pain, as they let the spine relax without overextending. Props can help you improve posture and strength.

Blocks, bolsters, blankets, and straps can help with modifications that reduce pain and improve balance and flexibility. Props also offer physical support to release tension from strained muscles. You can use a bolster against your lower back for a seated forward bend, or blocks for a deeper stretch. This can ease pressure on hips, ankles, and joints. Through this process of controlled stretching and relaxation, physical tension is released throughout the body.

Types of Props

Yoga props? Plenty of ’em! Blocks, straps, bolsters and blankets, oh my! These tools are a real treat – they provide extra support for poses and can even ease discomfort. Let’s delve into the different types of props and their benefits to your practice.


Blocks are a great choice for yoga students with back pain. They can be used to modify poses and provide comfort and support. Blocks are usually square and made of foam, wood, or cork.

They can be used in several ways. For example:

  • They can provide support in forward folds.
  • They can also help with alignment during balance poses.
  • Or they can extend your arms in side-plank pose or downward facing dog.

Blocks offer an easy way to enjoy deep stretches without straining. Try using them beneath your palms during downward dog. It’ll help your posture and balance improve!


Strap use in yoga can help you to go deeper into postures, increase flexibility, and reduce back pain. There are two main types of straps – ‘loop’ straps, with buckles for quick adjustment, and velcro/hook fastener straps, which are comfier but less adjustable.

Strap use can strengthen your core muscles, enhance your flexibility, improve posture, and ensure correct alignment in tricky poses. For instance, they can provide extra support in poses like reclined Pigeon or Half Lord of The Fishes.


A bolster is great for making shapes that open the low and mid-back. Use a bolster in yoga poses when you need support. It also adds extra cushion against your mat. It’s perfect for savasana! It helps reduce strain on the lower back, too.

The size and shape of a bolster defines how it can be used. For example, it can be placed:

  • Under the legs
  • Along the spine
  • Beneath the head/neck
  • Under the arms

Round bolsters are usually used specifically for this purpose. But a rolled blanket can also do the same job!

Practical Tips for Using Props

Yoga props can be useful! They help you practice yoga and give relief from back pain. Blocks, bolsters, straps and blankets are some of these props.

Here are tips for using them to improve your yoga and lessen back pain:

Start with the Basics

Tyoga props such as bolsters, blocks, straps, blankets, chairs and wedges can be helpful in practice. Bolsters can offer relief from lower back pain and tightness during backbends. Blocks can aid with stability during standing postures. Straps maintain alignment in seated poses. Blankets cushion supported restorative asanas. Chairs help with mindfulness. Wedges or spinal rollers can improve spinal articulation while stretching.

Explore safely to discover which props help you best. You’ll feel the benefits of using them soon!

Use Props to Support Your Posture

When doing yoga, props are a great help to give you comfort and support in your poses. Foam blocks, straps and bolsters are common, but there are also props designed for neck and back pain. Here’s how to use them safely:

  1. Put a bolster or folded blanket under your shoulders and sacrum for poses like downward-facing dog or bridge pose. This supports your back’s natural curves, so you use less effort with your neck and shoulders.
  2. Prop yourself up with a block for standing postures like mountain pose or triangle pose. Place the block under one foot at a time.
  3. Relaxation postures often use a long block between the legs. This relieves lower back pain if you’re sitting in lotus position. It provides support between your hip bones, and gently rotates your thighs on each side of your low back.
  4. For digital postures like threading needle or crescent twist, use two shoulder-level blocks instead of hands behind your head. This keeps the correct posture, while still providing comfort and relaxation.

Be Mindful of Your Body

When using props in yoga, be aware of your body. Props can help with pain, but they should not cause it. Use props that fit your body and take it slow. As you practice, check in with yourself and adjust if needed.

Remember that props can’t replace proper technique. Aim for correct poses and alignment to avoid further injury. To learn how to use props correctly, join a class with a teacher who uses them.


Yoga is a good, low-impact form of exercise. It has lots of physical and mental advantages. With a few changes, plus a yoga strap or bolster, you can boost your practice and reduce back pain. Pay attention to your body and make any changes you need. When you discover the ideal set of poses and props for backache relief, you can relish all the benefits of regular yoga.

Frequently Asked Questions

Q: What are back pain-fighting props in yoga?

A: Back pain-fighting props in yoga are specially designed equipment that help alleviate pain and discomfort in the back, making it easier to perform yoga postures.

Q: What are some common back pain-fighting props?

A: Some common props include yoga blocks, straps, blankets, bolsters, and chairs, all of which can be used to support different parts of the body.

Q: How do back pain-fighting props benefit my yoga practice?

A: Back pain-fighting props can help you achieve greater comfort and mobility in your yoga practice, allowing you to explore poses more deeply without exacerbating any existing pain or injuries.

Q: Do I need to use back pain-fighting props if I don’t have back pain?

A: Back pain-fighting props can be helpful for anyone looking to deepen their yoga practice, regardless of whether or not they currently experience back pain.

Q: Can using too many back pain-fighting props hinder my progress?

A: It is possible to rely too heavily on props, which can keep you from fully engaging your muscles and developing proper alignment. However, when used appropriately, props can be a valuable tool for enhancing your practice.

the back recovery program by alex larsson
Jane Smith is a natural health enthusiast on a mission to uncover effective methods for achieving pain-free living. Through her personal journey with chronic back pain, she has become well-versed in holistic approaches such as yoga, Pilates, and essential oils.

Related Articles