Yoga Can Be As Effective As Physical Therapy

31 July 2017

Tired of going to physical therapy for your backache? Here are the finest yoga poses you can try instead of physical therapy that are just as effective and easy!

The worst part about a corporate job is going home with a lower back ache that lasts till you finally quit or you get vacations just to rid the pain. The chairs that you might sit in are the culprit here. You sit in the same chair the entire day and if you move around the whole day, you’ll probably listen to an earful on how irresponsible you are towards your work. But the problem isn’t your work or your routine, your back ache begins when you spend more time sitting without a back support and not move at all and it makes you want to stop working and go home where your couch provides you with a cushion that momentarily helps the pain.

But when the problem persists, it can turn into a serious issue. And back problems are not to be taken lightly. Your spine is something that makes your entire body stand. 80% of the entire world population suffers from a backache sometime in their life and that is why they spend over $50 million yearly to remedy it. Athletes do a lot of work and they still get backaches. Gym freaks lift weights and they get backaches too. They find good lifting gear that help them make their spine stronger.

You can’t really move your seat no matter how uncomfortable you are because we can’t do anything about the insensitive corporate culture, but we sure can suggest some amazing yoga poses for you to do every day before coming to work and after, so you can cure a backache without emptying your wallet.

Supine Hamstring Stretch

Lay on your back and bend your right knee into your chest and place a strap or rolled up towel around the ball of your foot. Extend your foot and press it towards the ceiling. Press through both heels. Hold for 3 to 5 minutes and then repeat with the other foot.

Two knee twist

Lying on your back, bend your knees into your chest and then bring your arms out. Exhale while you lower your knees to the ground on the right. Hold each side for at least 2-3 minutes.


While laying on your stomach, hold yourself up in your forearms. Align your elbows directly under your shoulders and press firmly through your palms and top of your feet. Breathe through your nose and relax.


Get on all fours and bring your right knee behind your wrist with your lower leg at a diagonal towards your left hip. Square off hips toward the ground and bend forward. Spread your elbows and place one hand on the top of the other as a pillow for your forehand.

Thread the needle

Lay on your back and bend your knees flat on the ground. Then, bend the right knee like the figure 4, then with the left ankle on the right thigh, lift the left foot into the air and bring the left calf parallel to the ground. Thread your right thigh in the opening of the legs and interlace your hands behind your left thigh. Hold for at least 2-3 minutes.

Legs up the wall

Push your hips all the way into the wall and swing your feet up. This pose is very good when you have to relax your muscles and drains stagnant fluid from your feet while relaxing your lower back. Hold this pose for at least 5-10 minutes.

Bow Pose

Lay on your stomach with your hands alongside your torso. Palms up. Then, exhale and bend your knees bringing your heels as close as you can to your hips. Reach back and take hold of your ankles. Make sure that your knees aren’t wider than the width of your hips and keep your knees hip-width for the duration of this pose.

Bridge pose

Lay on your back and place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. The exhale and while pressing your inner feet and arms actively into the floor, push your tailbone upward off the floor. Keep your thighs and inner feet parallel and hold your hands together behind your back. Lift your hips more and breathe. Stay in the pose for 30 seconds to 1 minute.

Camel pose

Kneel on the floor with your knees hip wide and thighs perpendicular to the floor. Then, rotate your thighs inward and narrow your hip points carefully not to harden your buttocks. Keep your outer hips as soft as possible.  Rest your hands and point your fingers down. Inhale and exhale while your hands rest on your feet behind your back. Keep your neck in a relaxed mode and repeat four to five times.

Cat pose

Start on your hands and knees in a tabletop position, make sure that your knees are set directly below the hips and wrists, elbow and shoulders. Make it perpendicular to the floor and center your head in a neutral position while exhaling. Release your head towards the floor and come back to the table top position again. Repeat for 3 to 4 times.

Downward facing dog

It focuses on your lower back and spine. To begin, start on all fours and then place your hands slightly in front of your shoulders. Press back and raise your knees away from the floor and lift your tailbone upwards. Hold the position for 5-10 minutes and repeat this pose 5-7 times.

Child’s Pose

To start, get on all fours with your arms extended straight in front of you and sit back so your glutes come to rest just above, your heels should not touch. Hold the position for 5-10 breaths and repeat as many times as needed.

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Profile image Written by Nicola Anderson

Nicola Anderson is a 25 year old sports journalist based in UK. She loves watching MMA and boxing when she is not writing for various websites and blogs on sports, fitness and nutrition. She is a metal head and works out to tracks by Ozzy Osbourne, Pantera, AC/DC and Slayer.