The Next Step: Intermediate Yoga Poses for Back Pain Sufferers

The Next Step: Intermediate Yoga Poses for Back Pain Sufferers


Yoga is an exercise with low impact, great for those with backache. It relieves tension and increases flexibility, to let your body heal. But for those with back pain, it’s best to start with basic positions, rather than complex ones. As you get used to yoga, you can add more difficult poses for backache. Knowing which ones to use is tricky – so we have a list of intermediate postures that are known to help. Before starting a new exercise plan, check with a doctor first.

Benefits of Yoga for Back Pain Sufferers

Yoga can help with back pain. It stretches and strengthens the muscles that support the spine. This helps reduce pressure, inflammation and tension. It can also reduce anxiety, stress, and improve sleep. It also improves mindfulness.

The benefits of yoga can help those with chronic lower back pain. It reduces pain intensity, disability level, and distress. It also helps sufferers learn how to use proper posture and safe body mechanics.

It’s important to talk to your doctor or an experienced instructor before starting an intermediate yoga program at home. This will help make sure you understand any necessary precautions related to your condition.

The Basics of Yoga

Yoga is awesome for lessening back pain and boosting flexibility! It’s an old-school practice that has been utilized for centuries by many cultures. To make the most of yoga, it’s wise to get a grip on some basics. This article covers the fundamentals of yoga and offers some tips on intermediate poses to reduce back pain.


Posture is a key part of any yoga class. It means positioning and sustaining poses in a way that keeps your body in alignment and also encourages body-awareness and breath flow. Poor posture can lead to pain and injury, whereas good posture aids in breathing and relaxation, helping your mind stay focused.

When you start yoga, it’s important to be aware of your body and its movements. Before you move on to more advanced poses, you must first become familiar with basic steps like standing with correct posture, being mindful in seated postures, breathing with movement, understanding body mechanics, relaxing into each pose, and aligning your torso. After this, you can progress to more difficult postures which build strength and flexibility, and help relieve backache pain or discomfort.

Intermediate poses are usually safe when done with awareness, but require more effort and energy than basic levels. For example, Warrior 2 (Virabhadrasana II) strengthens the legs while stretching the arms, hips, and torso – as long as it has been done correctly with the right training program for backache sufferers.

Other poses like Downward Dog (Adho Mukha Svanasana), Half Camel Pose (Ardcha Ustrasana), Cat/Cow (Marjariasana), Cobra Pose (Bhujangasan), and Bow Pose (Dhanurasana) are also suitable for backache patients who have mastered basic postures safely and under professional guidance.


Yoga’s most crucial point is mastering breath control. When challenges come up in class, controlling your breath lets you find a simpler way to get through them. It’s science: breathing right helps your practice and keeps you strong.

Different poses need different breathing techniques, but these four principles will help with oxygen and energy:

  • Inhale steadily; fill lungs and belly with air.
  • Exhale slowly; increase abdominal tension as you release the breath.
  • Pause between breaths; relax the mind for a few seconds.
  • Flow with movement; coordinate movement and breathing.

Practicing correct pranayama when you start is key for success. Over time, this is a tool for calming body and mind during stress. It brings inner balance and clearness on the journey to enlightenment!


Meditation is often misunderstood, yet very useful for a balanced yoga practice. It’s a time of physical and mental peace which reduces stress, anxiety, and pain. Plus, it helps you master poses more quickly and easily.

Focus on your breath: deep and long. Be aware of everything you do when meditating: your breathing, the pressure of the ground, even the cool breeze. It can take 5-15 minutes, depending on what you feel.

As you enter a meditative state, use positive affirmations like “I am at peace” or “I am strong“. Repeat them every time you inhale or exhale until they become natural.

When meditating, do it slowly and with mindful attention. Release any tension or pain that arises. Make room for love, and let go of what doesn’t serve you.

Intermediate Yoga Poses for Back Pain Sufferers

Suffering from chronic back pain? Yoga to the rescue! It’s a great way to stretch and strengthen your back, as well as increase flexibility. This article will focus on the benefits of intermediate yoga poses to relieve pain. Incorporate these into your practice and you’ll lessen your backache while gaining heightened mobility.

Child’s Pose

Child’s pose is a therapeutic and gentle stretch. It helps those suffering from back pain, by stretching the spine, pelvis, hips, thighs and ankles.

To do it, kneel on your yoga mat with an upright posture. Then, lower your torso between your thighs, with your abdomen facing down. Put your arms out to each side, palms facing out. Try to bring your fingertips together over your feet or ankles. Breathe deeply and slowly, feeling your belly rise and lower as you inhale and exhale. Do this for 3-5 minutes, then transition to other poses.

Cat/Cow Pose

Cat/Cow poses, or Marjariasana/Bitilasana, are intermediate-level yoga poses. They help reduce back pain. Lie in tabletop position. Alternately extend and flex your spine and neck in a continuous flow. Exhaling will help you reach the ‘cat’ pose. Tuck in your stomach. When inhaling, arch back to reach the ‘cow’ position. Do this for several breaths.

This pose helps those with lower/mid-back pain. Arms/legs remain still throughout. It focuses on mobilizing upper-body joints. People with more space due to yogic breathing can go deeper into the pose. This increases flexibility in spine over time.

Cobra Pose

Cobra Pose (Bhujangasana) is an intermediate yoga pose that can help alleviate back pain for those familiar with basic yoga. To start, lay flat on your stomach on the floor or a mat. Place your hands beneath your shoulders and press upward. Tuck your tailbone inward, keep your legs together and feet flexed. On an inhale, push further into your hands. Keep a gentle curve in your lower back as you lift your spine until your arms are fully extended. If there is pain, hold here while still trying to stretch your lower back. If comfortable, lift your chest slightly higher towards the ceiling. Dive your chest between your arms if possible. Feel the stretch from your buttocks up your ribs along your spine and neck. Keep your gaze slightly forward for safety.

After 5-10 deep breaths, release downward slowly. Release your hands away from your body if desired. Cat/Cow poses will help you lengthen your spine. Relax for a duration that feels comfortable. Practicing this sequence 3 times per week is suggested. Listen to your body and modify poses as necessary. You can move past intermediate postures and gradually reach proficiency and confidence in your yoga flow. Your healing journey is just beginning as you move towards the possibility of excellence!

Bridge Pose

Bridge Pose, or Setu Bandha Sarvangasana, is an intermediate yoga pose. It strengthens the back and relieves lower back pain whilst balancing the body. It also opens up chest, shoulders and abdomen while stretching the lower extremities.

To start, lie supine on a yoga mat. Bend the knees and keep feet hip-width apart. Take deep breaths and root into the floor.

Next, slowly raise the hips towards the ceiling. Press feet and arms into the ground for support. Lift chest towards chin for good posture. Don’t strain the neck. Rest it comfortably between or on the arms. Hold for 5 deep breaths before lowering slowly.

Practice expanding the duration each time—aiming for 10–20 second hold. Listen to the body’s range of movement and sensations.

Repeat three times per side. Cross each leg over and one neutral with legs straight ahead. Activate muscles in both symmetrical and asymmetrical poses.

Seated Twist

The seated twist is great for easing lower back pain. Sit on the floor with your legs out in front. Bend your right knee and cross it to the left side. Place your right foot against your left inner thigh. Inhale and bring your arms up beside your ears, lifting your chest. Exhale as you twist to one side. Place your hands on the floor or the edge of your left thigh for support.

Take a deep breath, then exhale and twist further. Find a comfortable position that doesn’t strain your spine. Stay here for 15-30 seconds, focusing on slow breathing. Inhale to release and repeat on the other side.

Safety Tips

Gettin’ ready for exercise? Familiarise yourself with the basics first: posture, breath, and how to move safely. With good technique and practice, you’ll get stronger muscles, better flexibility, and more range of motion for relieving back pain.

Safety Tips:

  • Warm up before you start. Stretch or walk for a few minutes.
  • Listen to your body. Don’t push it beyond comfort. No sharp or sudden movements.
  • If it hurts, stop and reassess.
  • Watch your posture. Keep your spine long. Engage your core muscles when doing Vinyasa. Your hipbones should face down in standing poses.
  • Focus on greatest elongation from head to heels when bending down from standing poses. Engage your core muscles. Don’t collapse into hips.
  • Use props when needed. Yoga blocks help with balance and height/depth for postures.


Yoga can help with back pain. But, first talk to your doctor. Don’t use yoga instead of medical advice. Start slowly and only do poses that feel comfortable. Maintain regular practice and take rest days. Don’t rush into advanced poses. Speak with your doctor first.

Our guide will help you add poses to your home-practice routine. This can strengthen your back and reduce pressure on your spine. With regular practice, this natural remedy will bring relief from back issues over time!

Frequently Asked Questions

1. What are some intermediate yoga poses for back pain sufferers?

Some intermediate yoga poses for back pain sufferers include downward-facing dog, cobra pose, pigeon pose, and bow pose.

2. Can practicing yoga really help alleviate back pain?

Yes, practicing yoga regularly can help alleviate back pain by strengthening the muscles that support the spine and improving flexibility and range of motion.

3. Do I need to be an experienced yoga practitioner to try these intermediate poses?

It’s recommended that you have some experience with basic yoga poses before attempting intermediate poses. Always consult with a certified yoga instructor if you’re unsure.

4. How often should I practice these intermediate poses?

You can practice these poses a few times a week, as part of your regular yoga routine. Be sure to take breaks and listen to your body if you experience any discomfort or pain.

5. Are there any modifications or props that can make these poses easier?

Yes, you can use props such as yoga blocks or blankets to modify certain poses or make them more accessible. A certified yoga teacher can help guide you in using these props effectively.

6. Can yoga be a substitute for medical treatment for back pain?

No, yoga should not be used as a substitute for medical treatment for back pain. Always consult with your doctor before starting any new exercise program or treatment plan.

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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