Yoga for Relieving Back Pain

In this sequence we are going to focus on yoga postures and movements that will help to relieve back pain. We will practice bending postures that will help to relax the lower, middle, and upper back muscles while neutralizing the spine. Then we will move into postures that will help to increase spine flexibility and back muscle strength. Sometimes back pain can also be caused by nerve pinching. These postures can also help to reduce back pain caused by nerve pinching issues like sciatica.


If you are athlete or an active person who is prone to back pain due to strained muscles or injury, having a routine yoga practice specifically for the back is vital. Ignoring back pain might lead to debilitating physical functioning. Doing routine task like tying your shoes; getting in and out of vehicles; or even carrying your child can become difficult. Not to mention how back pain can cause the reduction in being able to participate in physical activities like running, hiking, or climbing.

Here are some tips on how to implement this simple back yoga practice into your daily routine:

  1. Choose a time of day best for practicing (ex: first thing in the morning or after a warm shower is best; make it the same time everyday for consistency)
  2. Drink a glass of water before and after to promote hydration of the muscles and joints
  3. Mentally and physically begin to breathe into the areas of the back that are calling for attention to release and relieve (for breathing technique read here >>
  4. After practicing, place a warm towel with a drop of lavender or lemon balm essential oil onto your back for 5-10mins (ensure the towel is not hot)
  5. Thank yourself for making time for your practice to feel relief and gain strength

For more information on MaaticFlow Yoga & Wellness services and products, visit

Joy Maat

JoyMaat | Wellness Author, Educator & Practitioner; Owner of KemeticArts24 & MaaticFlow Yoga

Pronouns: She/They

JoyMaat a spiritual teacher and health and wellness practitioner who utilizes Kemetic principles and cosmology, traditional African and indigenous spiritual rituals and divination; and mental health modalities to help individuals to identify and strengthen elements of their mind, body and spirit. Their disciplines cover: Physical Health– through plant-based food energy education, meal planning, recipes & MaaticFlow Yoga™ (Kemetic Yoga™, RYT 200 Yoga Skills certified). Spiritual Cultivation– through spiritual guidance focusing on African Traditional Religious principles and indigenous rituals; including Metu Neter Oracle divination; and cosmology charting. Mental & Behavioral Health– as a professional and advocate certified in Behavioral Mental Health; mindfulness; meditation; and self-care practices. Facilitation and advocacy for Racial Equity in healing and health services for Black Indigenous People of Color. Arts– mixed media visual artist; and crystal energy work.

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