Discover the Best Yoga Props for a Pain-Free Back

Discover the Best Yoga Props for a Pain-Free Back


Yoga is an old practice that helps line up your body, mind, and spirit. If you want to lessen stress or get stronger, certain tools and methods can help. Props can bring comfort, aid, and the right position when you do yoga. They also let you move smoothly between poses, letting you stay longer in each pose. Choosing the right props for your back can help reduce pain and muscle strain while doing yoga. This guide will help you pick the best props for a back that won’t hurt.

Benefits of Using Yoga Props

Yoga props can be awesome! They provide support and stability during poses, enabling you to keep your spine aligned. Props can also help you move farther and feel more at ease in difficult postures.

Let’s explore the perks of using yoga props:

Improved alignment

Yoga props can help us with our posture, alignment and practice. Strain or discomfort in some poses can happen due to the body not being able to do the pose right. Props give support and let us do the pose as it should be done. This can lead to a better practice without pain.

Take seated forward fold. To touch the head to the knees, flexibility is needed. Blocks or straps help with this. You get the benefits, but without straining.

Twists like Half Lord of the Fishes Pose can be done better with props. Alignment is easier with props, we can go deeper with more control.

Props can also make intense poses more comfortable. They reduce strain on joints and give grounding in restorative flows like corpse pose. Props help us do postures no matter our ability level. This lets us grow beyond movement.

Increased stability

Yoga props can improve stability and safety. Beginners or more advanced practitioners can use them to align and lengthen their bodies. Props can also strengthen weaker areas and provide support for overworked muscles.

  • A bolster provides support in forward bends,
  • shoulder blocks deepen backbends, and padding makes chest openers and seated postures comfortable.
  • Blocks can help with headstands and handstands too.

Even those with physical limitations can benefit from props, allowing them to experience the benefits of yoga.

Increased comfort

Yoga props can be a huge help! They provide support that the body may not be able to give on its own. With their aid, you can relax more deeply into stretches and release stored tension in your muscles. They can even be used for transitions in more advanced poses – so you can concentrate on your breath and the relaxation needed for the best benefits. Props mean you can get the most out of your practice with comfort and safety.

Types of Yoga Props

Props for yoga? Essential! They help yogis practice with less pain. Props help deepen and widen a practice and make it more stable. Here, we talk about the different kinds of props and how they make yoga safer and easier.


Yoga blocks are perfect for ergonomic and safe poses. They help you to balance, modify and extend poses for a more comfortable experience. Blocks come in different sizes, shapes, thicknesses and materials like cork wood, foam or bamboo. Generally, thicker blocks offer more support for heavier poses. Blocks also let yogis experience poses at their own level, regardless of flexibility.

Here are some common positions for blocks:

  • Standing Poses: Use a block below hands for added lift in Wide Legged Forward Fold. Put a block between legs while seated in Half Lotus for more length in spine and opening up hips/knees.
  • Restorative Poses: Place two blocks beneath your back in Reclined Bound Angle Pose. For head, put one block beneath head if laying down flat is uncomfortable.
  • Balancing Poses: Place two blocks beside each other to create an elevated platform. This allows you to hold Warrior III Pose without straining muscles.


Yoga straps are props for asanas. They are made from cotton or nylon and measure 4-8 feet long. They have two metal buckles to adjust the length. Straps help with poses like forward folds and binds.

Loop the strap around the body part needing extra support. This way, you can reach further and open tight areas. However, don’t force yourself into poses. Use the strap for support instead.

Straps can be used for more gentle stretches too. For example,

  • grab one end with both hands and rest in the other end while laying or sitting on the ground.
  • This way, gravity helps the stretch without straining any joints.


Bolsters are a popular yoga prop. They feature cylindrical shapes and are filled with foam or cotton batting. They are used to provide support and comfort.

Back bends, twists and other postures can benefit from bolsters. They can also help you relax in restorative poses.

Choose a bolster that fits your size and your practice’s needs. A deeper bolster is better for vigorous poses while a lighter one works best with restorative poses. This way, you’ll get the most out of the prop.


Chairs are a common prop for yoga classes. They can be great for beginners, or those with physical challenges. Different types of chairs are available, but they should have a seat 12-18 inches from the ground and four stable legs. A folding office chair or kitchen chair can work. It depends on the type of yoga class, and the needs of students.

Chairs can help modify poses, or provide support for postural alignment. They can also add intensity to poses, or give comfort during relaxation poses. Specialised yoga-style chairs are available. They are strong, and have adjustable heights, widths, hand rails with foam padding and backrests. This allows you to get into deeper stretches without over stretching.


Blankets are a great yoga prop! They can provide cushioning, warmth and even elevation when practicing poses. Wool or cotton are the most common materials for yoga blankets, but some may be made from synthetic fibers like acrylic or polyester. Check for a blanket that is soft and supportive for comfort during your practice. Also, make sure the edges are cleanly finished – no fraying or coming apart.

Lastly, if you feel any kind of pain while using a blanket, stop and get help from an experienced teacher or health care professional.

How to Use Yoga Props for a Pain-Free Back

Yoga props are must-haves for yogis, no matter their level! They provide stability and support. Plus, they can help you go deeper in stretches, modify postures and prevent aches and injuries.

Here’s how to use yoga props to have a pain-free back:

Triangle pose

Triangle pose is a key yoga stance. It can be hard for people with back pain. To make it easier on your back, use props! Here are some ideas:

  1. Two blocks – Put a block on each side of your feet. Keep your body even as you reach down.
  2. Use a wall for support. This adds stability and balance for your body.
  3. A chair works if a wall is too difficult. Don’t strain yourself balancing. Use the chair’s back as a lever. This gives relief from pain.
  4. A strap helps create length in the arms. It keeps them level and lets you reach farther. No strain or pain in shoulders or upper back.
  5. Check your alignment – Tuck chin slightly downwards towards chest. Make sure hands fit snugly on blocks. Be conscious of muscle placement. Take care of injuries before you start.

Props help you stay in alignment and loosen tight muscles. With planning and precise use, anyone can practice safe yoga.

Seated forward bend

Paschimottanasana, known as the seated forward bend in yoga, opens the back and stretches the legs, while building flexibility. Yoga blocks or folded blankets can help you sit comfortably in this pose.

For extra support, use one or two blocks. Place one beneath the highest point of your buttocks and another between your legs. This helps to lengthen your spine. A folded blanket may also be used if your sacrum bone feels uncomfortable on hard surfaces. Be mindful when using props in this pose.

The aim of the seated forward bend is not to stretch flat with your chest on top of your legs. Instead, look for subtle differences in sensation as you relax into each breath. Yoga props can transform an uncomfortable pose into a soothing restorative pose. Enjoy a pain-free practice!

Supported bridge pose

Supported Bridge Pose (Setu Bandha Sarvangasana) relies heavily on yoga props. They create a safe and comfortable space, as well as challenge the body. Transitioning into a deep backbend can be painful for those with neck, shoulder or lower back issues. Props like blocks, blankets and bolsters can make this pose more accessible and help open the spine.

  • Blocks allow us to raise our chest, while keeping our hips level with the ground. Place them underneath each hand before bringing them up over the shoulders into bridge pose. This relieves tension and works towards opening energy blocks throughout the spine.
  • To start with a blanket, roll it lengthwise then fold it over widthwise. Place it beneath your shoulder blades for extra support. This helps keep your chest lifted off the floor and prevents strain on your neck or lower back.
  • A bolster is great for beginners who need extra support for their legs. Place it beneath your heels before transitioning into bridge pose. This adds support and prevents strain or fatigue as you hold bridge pose.

As you move into it, consciously feel with each inhale, expanding more and getting longer, stronger and more energetic. With each exhale, discover inner serenity and peace within yourself and the space around you.

Supported shoulder stand

The shoulder stand is a great warm-up for the spine and upper body. For a safe pose, add yoga props. Place a strap around your chest, over your shoulder blades. It should be taut, but not too tight. This will help keep your shoulders in place. It’ll make it easier to lengthen your spine and stay there longer.

Use two bolsters beneath both shoulders. Adjust how much muscle energy you expend by altering the bolster’s weight. This way you can reap the posture’s therapeutic benefits with ease and minimum effort.


Yoga props can be great for your back! They guide you to keep good posture, support your body if you’re in pain, and let you go deeper into poses that can reduce tension. Different props provide different advantages, so experiment with them to see which help the most.

Be careful if you have a back injury or chronic pain. Before trying any poses with props, speak with a medical expert.

Frequently Asked Questions

1. What are the best yoga props for a pain-free back?

The best yoga props for a pain-free back include yoga blocks, yoga straps, bolsters, blankets, and inversion tables.

2. How can yoga blocks help with a pain-free back?

Yoga blocks can be used to help support and stabilize various yoga poses, which can reduce the strain on your back and prevent pain.

3. How can yoga straps help with a pain-free back?

Yoga straps can be used to deepen stretches and increase flexibility, which can help alleviate tension and pain in your back.

4. How can bolsters and blankets help with a pain-free back?

Bolsters and blankets can be used to provide additional support and cushioning in yoga poses, which can reduce pressure on your back and prevent pain.

5. What is an inversion table and how can it help with a pain-free back?

An inversion table is a piece of equipment that allows you to hang upside down and decompress your spine. This can help alleviate pressure and pain in your back.

6. Are there any precautions I should take when using yoga props for a pain-free back?

Yes, it’s important to listen to your body and not push yourself too hard when using yoga props. You should also consult with a doctor or physical therapist if you have any underlying medical conditions that may affect your ability to practice yoga safely.

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.

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