Yoga with Modifications For Lower Back Pain

Yoga is one of our favorite ways to move the body, but traditional postures don’t always work for those experiencing back or neck pain. Because of that, yoga with modifications is essential!

We are so thankful to NSHF friend Sytera at Sytera Yoga for creating a special video for this very reason. A lot of folks are seeking yoga for lower back pain and we are here to serve that need.

Nearly every yoga pose can be modified in some way. In this simple, easy sequence, Sytera shows you how to modify a yoga routine to fit your needs if lower back pain is an issue. As you go through this routine, be sure to go slowly and listen to your body. Save this video and repeat it as many times as you’d like in the future.

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Don’t forget to to seek guidance from your doctor before beginning any new fitness routine.

Yoga Tips for Beginners

  • Wear loose, breathable clothing
  • Start slowly and with modifications
  • Hydrate regularly
  • Take deep breaths
  • Clear your mind
  • Listen to your body
  • Stop if anything is painful
  • Accept the wobbles you encounter
  • Be present

Make Yoga Work For You

Outside of this video, there are many sources of online yoga programs you can try out. A few free ideas to get started include Yoga with Adriene, Yoga with Kassandra, or Yoga with Bird. If you are looking for something more, many paid programs exist, like Gaia, Peloton, Glo, or Daily Burn.

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Whatever program you choose, remember that your body knows best. Pain is a message and its important to modify as much as necessary to accommodate your needs. The most low-impact kind of yoga is Restorative Yoga. This is a great place to start if you are just dipping your toes in the water.

Want to meet other back pain patients? Join our private online community here and get the support you need!