Yoga can be an effective and gentle tool to help manage your low back painIts many benefits include relief from pain, stress and anxiety – it’s also fun and challenging! 

Yoga can help you reduce muscle tension, increase flexibility and strength while improving your balance. Warm up before trying yoga, as you want to help your back pain, not make it worse.  

Here is a list of yoga poses that are great for beginners and can be done at home! Always listen to your body and do not continue a pose if it is painful. If you’re unsure if yoga is right for you or feel pain once you try it, talk to your chiropractor.  

Downward Dog  

This bending pose strengthens the shoulders, core, back and legs while promoting back flexibility.  

Warrior Pose  

This standing pose will help you separate hip and leg movement from pelvic and low back mobility.  

Cobra Pose  

This floor pose will help you strengthen your shoulders and back. It promotes flexibility in the upper back.  


Your chiropractor can help you determine what’s causing your pain, and will recommend exercises that are right for you. In Ontario, you don’t need a referral to see a chiropractor. 

To find a chiropractor near you, use the chiropractor locator on our website. In Ontario, you can visit a chiropractor without a referral from a doctor, nurse practitioner or other health care professional. If you already have a chiropractor and/or another health care professional, join our Partnership4BetterHealth online patient advisory community. Then, you can share your ideas on how to enhance chiropractic services and make a positive impact on our health care system. It’s confidential, free, and always your choice to participate.