Yoga Techniques for Low Back Pain Relief
A Methodical Approach
A methodical approach is to:
Relax tight tissues: rolling, twists, pigeon.
Activate what isn’t being recruited well: bridge, kneeling stability drills.
Integrate into functional, cross-body movement: thread the needle and similar variations.
We begin with relaxation, layer in mobility and activation, then progress towards integrated movement. The sequence matters. And each pose is adapted rather than pushed towards a textbook “full expression” - personalisation always wins.
Relax, Activate, Integrate
“Stiffness” or “low back pain” isn’t one thing. It’s a symptom that can arise from very different mechanisms in different bodies. A 70 y/o’s stiff back - where the spine is naturally more “bony” and less “squishy” - isn’t the same as a 30 y/o’s , whose discomfort is usually postural, neuromuscular, and tied to daily habits.
Plenty of poses are promoted as “relief for back pain”, and core work does matter, but those ideas mean entirely different things depending on the person in front of you.
P.S.
The rise of persistent low-back issues in those under 30 (outside clear contexts like postpartum recovery) is a marked shift from previous generations. The uncomfortable truth is this: it’s not a fleeting phase. It’s a sign that everyday behaviour is out of sync with how the body is designed to move. Addressing it demands a rethink of daily habits, not just a handful of asanas.
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