Yoga Block Exercises for Back Pain Relief and Spinal Decompression

Updated at: 13/02/2025

Back pain, a pervasive modern ailment, often stems from muscle imbalances, spinal misalignment, and prolonged periods of inactivity. The persistent ache can significantly impact daily life, limiting mobility and affecting overall well-being. Fortunately, there's a readily accessible and effective tool for alleviating back pain and promoting spinal decompression: the yoga block. Its versatility allows for modifications to traditional yoga poses, making them more accessible to individuals with varying levels of flexibility and experience, offering a gentle yet powerful approach to pain management.

This simple yet effective prop can dramatically improve your posture and alleviate discomfort by supporting your body in key stretches and poses. The following step-by-step guide will walk you through a series of carefully selected yoga block exercises designed to target back pain, gently decompress your spine, and build strength and flexibility. Prepare to discover how this humble tool can unlock significant relief and improve your overall spinal health.

Safety Guidelines

  • Listen to your body. Stop immediately if you feel any sharp pain or discomfort. Yoga blocks are support tools, not a means to force your body into positions.
  • Consult your doctor or physical therapist before starting any new exercise program, especially if you have pre-existing back conditions.
  • Use proper form. Watch videos and/or consult with a qualified yoga instructor to ensure correct alignment and technique to avoid injury.

Methods: Lower Back Decompression with Yoga Block

Tools Needed

Step-by-Step Instructions

  1. Bridge Pose Setup

    • Come into a bridge pose, pressing through the tops of your feet. Keep your knees hip-width apart.
    • Place the yoga block on the flat part of your tailbone. Your feet should be hip-distance apart and straight out.
    • Adjust the block's height as needed for comfort; lower is better. Bring awareness to a slight stretch in your soas muscle (this helps ensure correct positioning).
    Adjust the block's height as needed for comfort; lower is better. Bring awareness to a slight stretch in your soas muscle (this helps ensure correct positioning).Adjust the block's height as needed for comfort; lower is better. Bring awareness to a slight stretch in your soas muscle (this helps ensure correct positioning).Adjust the block's height as needed for comfort; lower is better. Bring awareness to a slight stretch in your soas muscle (this helps ensure correct positioning).
    Bridge Pose Setup

  2. Lower Back Decompression

    • Lie down for 3-5 minutes, allowing your hips to decompress your lower back.
    Lie down for 3-5 minutes, allowing your hips to decompress your lower back.
    Lower Back Decompression

Tips

  • For a deeper stretch, stack the block and bring your hips up higher in the bridge pose before lowering onto the block.
  • Keep your feet hip-distance apart to avoid discomfort and potential injury.

Methods: Shoulder Blade and Upper Back Stretch with Yoga Block

Tools Needed

Step-by-Step Instructions

  1. Positioning for Shoulder Blade and Upper Back Stretch

    • Place the block under your shoulder blades, between your shoulder blades and spine.

  2. Performing the Stretch

    • Lie back slowly, feeling the stretch under your shoulder blades. Your chest will open, and your rib cage will flare.
    Lie back slowly, feeling the stretch under your shoulder blades. Your chest will open, and your rib cage will flare.
    Performing the Stretch

  3. Holding the Stretch

    • Lie down for 3-5 minutes.
    Lie down for 3-5 minutes.
    Holding the Stretch

Tips

  • For a deeper stretch, stack the block higher and slowly come back down, allowing for a deeper backbend and neck opener.

Methods: Thoracic Spine Extension with Yoga Block

Tools Needed

Step-by-Step Instructions

  1. Setup for Shoulder Blade Extension

    • Place the block between your shoulder blades, slightly higher than in the previous exercise.

  2. Thoracic Spine Extension Pose

    • Lie back, arms extended to the sides or overhead, feeling the opening in your chest and shoulders.
    Lie back, arms extended to the sides or overhead, feeling the opening in your chest and shoulders.
    Thoracic Spine Extension Pose

  3. Deepen the Stretch (Optional)

    • For a deeper stretch, bring the soles of your feet together and gently open your hips.
    • Optionally, stack the block higher for an even deeper stretch.
    Optionally, stack the block higher for an even deeper stretch.
    Deepen the Stretch (Optional)

  4. Hold the Pose

    • Remain in this pose for 3-5 minutes.
    Remain in this pose for 3-5 minutes.
    Hold the Pose

Methods: Yoga Wheel Spinal Extension

Tools Needed

  • yoga wheel

Step-by-Step Instructions

  1. Bridge Pose Setup

    • Start by placing your hands behind you, as if setting up for a bridge pose.
    Start by placing your hands behind you, as if setting up for a bridge pose.
    Bridge Pose Setup

  2. Yoga Wheel Spinal Extension

    • Roll onto the yoga wheel, using it to deepen your backbend and stretch the spine. You can adjust your position to find a comfortable stretch, even incorporating hip openers.
    Roll onto the yoga wheel, using it to deepen your backbend and stretch the spine. You can adjust your position to find a comfortable stretch, even incorporating hip openers.
    Yoga Wheel Spinal Extension

Read more: Build Strength in Yoga Poses with Cork Blocks: 3 Effective Exercises

Common Mistakes to Avoid

1. Using the block too high

Reason: Placing the block too high can force your spine into an unnatural curve, potentially increasing, rather than relieving, back pain. This is especially true in poses like supported child's pose or supported reclined twists.
Solution: Start with the block at its lowest height and gradually increase the height only if it feels comfortable and supportive without causing strain.

2. Ignoring proper alignment

Reason: Focusing on the block as a prop and neglecting overall body alignment can lead to uneven weight distribution and strain in other areas, such as the neck or shoulders, which can indirectly worsen back pain.
Solution: Maintain a neutral spine, engage your core muscles, and lengthen your spine throughout the exercise, ensuring that your body is properly aligned in the pose.

FAQs