yoga wheel

Do Yoga Wheels Help Back Pain?

A Yoga Wheel is a circular and hollow shaped yoga accessory that is designed to aid stretching, improve flexibility and release upper and lower back pain. Whether you are a yogi pro, a bodybuilder, runner, an officer worker or a yoga newbie… a yoga wheel is ‘wheely’ good for everybody and every body!

How does a yoga wheel help with back pain?

  • Safe and effective spinal massage

If you are suffering with back pain perhaps after a long day sitting down, driving long distances or sleeping in an uncomfortable position, a yoga wheel can help you to self-massage your spine, chest and shoulders in those hard to reach areas. Our Yogi Bare Yoga Wheels are 13cm wide, small enough to massage along the length of your spine and between your shoulder blades. Unlike using a foam roller or an exercise ball, the size of the yoga wheel is perfect for taking pressure off your spinal disks and massaging more precise areas of your body.

  • Improves posture, spine health and mobility

One of the main causes of back pain is poor posture. Spending too long hunched over a desk or not standing correctly can leave you with a stiff and sore back. Utilising a yoga wheel can help you to engage the right muscles and introduce gentle movement into your day. Stretching with the help of a yoga wheel can counteract muscle stiffness which is often the cause of lower back pain and postural imbalances. 

  • Strengthen your core

Yoga wheels can be quite the workout too! Incorporating movements with a yoga wheel into your daily exercise routine can help to strengthen and engage your core muscles and improve flexibility… both working towards easing pesky back pains!

  • Release muscle knots, toxins and tension

The gentle rolling action created by your movements on the yoga wheel can help to iron out muscle knots and tension that builds up throughout your day. Back pain can also be a result of a build up of toxins in our body, leaving us feeling tense and poorly. The gentle massage of the yoga wheel against your muscles helps to flush out these toxins, improving back pain, flexibility and helping you feel more relaxed. Win win!


How to use a yoga wheel to help spinal flexibility

Our wonderful friend Lydia Lim has created a weekly yoga wheel series on YouTube all about yoga wheels and tutorial demos on how to use a yoga wheel for different benefits. This week Lydia covers spinal flexibility. 

Instagram Handler: @lydialimyoga

Main YouTube URL:


How to use a yoga wheel to help back pain

The back-bend pose is a particular favourite of ours for easing upper and lower back pain as well as opening up the chest. This pose is particularly beneficial if you find yourself hunched over a desk during the day as it counteracts the position of your spine. Here’s how you can give it a go yourself...

  1. Sit on your yoga mat with your back straight and your legs stretched out in front of you.
  2. With your thumbs, gently place the yoga wheel directly behind you in the small of your back, parallel with your spine.
  3. Point your toes and squeeze your thighs together, gently rotating your hips internally.
  4. Take a deep breath in, hold it, and as you gently exhale, lean backwards into the wheel. As you do this, use your hands to support your head.
  5. If you are finding this comfortable, you can deepen this pose by slowly lifting your hips as you start to roll back and forth. 
  6. Relax into the moment as your Yoga Wheel supports you and gently massages the length of your spine and shoulder blades.
  7. When you feel comfortable, release your hands from behind your head and relax your neck. Open your arms out wide to stretch your chest… and hold.
  8. After three deep and slow breaths, return to your original seating position on your Yoga Mat. 

Top tip: If you are new to using a Yoga Wheel or find this pose a stretch too far, try mimicking the same process with your feet flat on the floor and a hips distance apart. You can shop our range of Yoga Wheels here.

Leave a comment

Please note, comments must be approved before they are published


No more products available for purchase