Can yoga help back pain, and how can I start safely?
Adapted yoga may modestly help some people with chronic low-back pain, without clear superiority over every other exercise approach. Suitability depends on the cause and physical capacity. Avoid demanding poses during unexplained new pain or neurological symptoms.
Details
Choose an appropriate programme
Seek advice with a herniated disc, osteoporosis, recent surgery or pregnancy. Start gently with a qualified instructor who understands the problem. Do not force bending or twisting to complete a pose; an MRI finding alone does not define one universally safe or forbidden movement.
Monitor the response
Progress gradually and stop movements that worsen pain or spread it into a limb. Yoga may complement activity, sleep and rehabilitation but does not replace assessment of persistent symptoms. Choose a sustainable activity without competitive pressure.
Warning signs
Progressive weakness, saddle numbness or new bladder or bowel dysfunction requires emergency assessment. Pain with fever, major trauma or continuing deterioration should be reviewed before further exercise.
Related reading: Can Pilates help back pain, and how does it differ from physiotherapy?.