Decreasing Back Pain with Yoga


We tend to take our backs for granted until aches become chronic and we’re jolted with pain. At this point, we realize that the back should not be neglected, especially since the spine connects to virtually every muscle in the torso.

Today, an increased number of people sit hunched over a desk for long periods, and as a result, they are suffering from a spine that is out-of-balance. If you’ve been sitting for three plus hours, walking or stretching can help increase your mood levels while decreasing back pain associated with being glued to your desk for extended periods of time.

Try these 3 movements:

1. Clasp your hands behind your back, and as you breathe in, bring your arms up as high as you can. Push your chest forward. Exhale as you lower your arms.

2. Breathe in. Bend your upper body down as far as you can. Keep your head gently lifted. Exhale as you slowly raise your upper body (try this while seated).

3. With clasped hands, lift your arms as high as you can. Bend your knees slightly and, as you breathe in, twist your upper body to the right. Exhale as you return to the original position. Repeat for the left side.

Repeat the movements described above three times each.

The team at Dahn Yoga, a national network of studios that teach Dahn Yoga (also known as Dahnhak), a Korean “yoga” system, leads a great exercise that can be done anytime you need relief (see below). And if you’re interested in visiting a Dahn Yoga Center, please inquire about the location(s) nearest you.

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Authormichael wood

Michael is CEO of Michael Wood Fitness, Chief Fitness Officer at Koko FitClub and Founder of the Sports Performance Group. Named Best of Boston by Boston Magazine and Top 100 Trainer in the U.S by Men's Journal. Michael is a former Assistant Strength and Conditioning Coach at the University of Connecticut and member of Power Bar Team Elite.

4 Replies to “Decreasing Back Pain with Yoga”

  1. Thanks for sharing these movements! Back pain can be very hard to deal with, but participating in yoga can definitely help!

    • Thanks for the comment Lauren – please “Follow” if you like the blog – we are always working on publishing good, usable content

  2. Thanks so much Chris – will check out that URL when I get some time and let you know – TY

  3. Hi Michael, Chris McIntyre here from Koko South Jersey in Cherry Hill, my husband recently re-injured his back really bad and through his recovery we have been doing a lot of research on back pain and posture. I came across a woman from Hawaii who is the originator of something called YogAlign. I would be very interested to see what you think about her philosophy and techniques. Here is her website

    She also has YouTube videos and a book that is very informative. If you like or agree with what she says, her info would be good to share during one of your cardio workouts for Koko! Hope you are surviving the snow up there! All the best!

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