A Simple Back Pain Remedy You Can Do at Home

Yoga can improve strength, balance and flexibility, all of which help to ease back pain.

woman stretching in living room

Medically reviewed in November 2021

Bend and twist? Bad news if you have an iffy back. But there is a back pain remedy that could have you feeling fine in no time: easy yoga poses.

In a small 2015 study published in the International Journal of Yoga, adults with chronic lower back pain reported experiencing 56 percent less discomfort after practicing yoga regularly for six months.

Posing for less pain
All the study participants received traditional medical treatments for their back pain. But half of the participants also took two 90-minute yoga classes twice a week in addition to practicing the moves on their own at home. They did a special type of Iyengar yoga designed to strengthen back muscles and ease pain and stiffness. And after six months, it showed! The yoga lovers not only reported less pain and better back function, but their moods were lifted, too.

How it works
Why is yoga—including easy yoga—one of the best back pain remedies? Because it provides a gentler means of building back strength than other forms of exercise do. Plus, yoga is known for improving balance and flexibility, two beneficial qualities for people in pain. But don't just jump right in! If you have back pain, talk to your healthcare provider first about what kinds of exercises you can do. Start out practicing easy yoga poses and work your way up from there.

Article sources open article sources

EM Crow, E Jeannot, A Trewhela. “Effectiveness of Iyengar yoga in treating spinal (back and neck) pain: A systematic review.” International Journal of Yoga. 2015 Jan-Jun; 8(1): 3–14.

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