Yoga for non-specific back pain - move, feel, regulate

A blog article for therapists who want to use yoga as an effective tool in pain therapy
By Florian Hockenholz, physiotherapist, osteopath & yoga teacher

Back pain is the number one widespread disease - and in over 85% of cases it is non-specific. This means that there is no clear structural cause, but there is certainly pain, tension, restricted movement and often anxiety.

Many of these patients have already been through an odyssey of MRIs, injections, painkillers and rest. What is missing is not another measure - but a new experience with their own body.

This is exactly where yoga comes in. And not as a lifestyle product, but as a therapeutic tool: mindful, manageable, effective.

Why yoga?

Because non-specific back pain is usually not caused by a lesion, but by:

• Muscular dysfunction

• Permanent vegetative activation

• Fear of movement (kinesiophobia)

• Reduced body awareness

• dysfunctional breathing patterns

• emotional stress

Yoga addresses all of this - without any equipment, invasive procedures or side effects.

What works - and why?

🧘‍♂️ Movement

• Gentle mobilization of the spine

• Variability instead of monotonous repetition

• Promoting strength & elasticity - without pressure to perform

🌬 Breathing

• Calming of the nervous system via slow exhalation

• Diaphragm activation → Relief of the lumbar spine

• Breath directs attention inwards - instead of outwards (where the fear is)

🧠 Body awareness

• Pain doesn't have to disappear - but it is experienced differently

• Strengthen interoception = promote self-regulation

• Confidence in movement is built through repetition

🧘‍♀️ Attitude

• Away from "I have to sit upright" - towards "how safe does my back feel right now?"

• Perception instead of correction

What yoga is not

❌ No acrobatic performance discipline
❌ No spiritual detour to back health
❌ No dogmatic posture approach
❌ No "one fits all" program

Instead:
✅ Adaptable sequences
✅ Pain-adapted practice
✅ Therapeutic support possible
✅ Targeted exercises for regulation & stability

What does the research say?

Studies show:

• Yoga is at least as effective as traditional back training for non-specific back pain

• The combination of movement, mindfulness and breathing has a lasting effect

• Patients benefit not only physically - but also psychologically and emotionally
  → Less catastrophizing, more confidence in your own body

Conclusion

Non-specific back pain does not require spectacular methods - but simple, effective tools that regulate the system and make the body tangible again.

Yoga does exactly that - if it is thought of as therapeutic, carefully guided and individually adapted.

📅 Want to learn how yoga can be used safely and effectively in pain therapy?

Then take a look at the current webinars and training courses at www.hockenholz.com/yoga.