Overcome Back Pain with a

Yoga Wheel


After keeping tabs and a careful eye on the yoga wheel after it came out on the market, we have found this new yoga prop to be a necessity in any yogi’s collection.


It’s very simple actually. Using a yoga wheel to stretch and lengthen the spine improves overall posture, reduces back pain, and reverses the negative effects brought from a sedentary lifestyle or office environment.

Dr. Axe explained how bad posture directly connects to consistent back pain in an article where he said, “If people have postural problems if they aren’t sitting up straight, rolling shoulders back, or have spinal abnormalities, they are putting added pressure on the lower back. With this added pressure, you are putting a strain on the spine and the muscles which will cause mild to severe lower back pain.”

Designed to massage the spine and open the chest, a yoga wheel is incredible to use for even 5 minutes each day after returning home from sitting with bad posture for over 8 hours. Relieving stress instantly and aiding with herniated and degenerative discs.

“The rigid core allows you to re-align your spine and put it back in its natural s-curve. The 12” diameter of the wheel offers a deep stretch through the entire spine and drops the shoulders back to correct poor posture. The 5" width of the wheel targets the muscles right along the spine relieving that tension.”

A few variations of using the Plexus Yoga Wheel are shown and described below:

Practice Kapotasana or pigeon pose my beginning in child’s pose with the yoga wheel lined up with your feet. Reach first up, lengthening the spine, and then slowly move backwards into a backbend (aligning the base of the spine first with the yoga wheel before proceeding backwards). Reach up and over, resting the yoga wheel on the part of your back that feels most comfortable, opening up the chest muscles and massaging the spine.

Practice an elevated shoulder stand or legs-up-the-wall pose by placing the yoga wheel at the base of your spine or sacrum and resting your spine along its curve.


Try a Reverse Plank pose resting your tailbone along the yoga wheel to release tension out of the lower back. Avoid wrist injury by stacking your wrists directly under your shoulders and by spreading the fingers wide for a better grip of the mat.

Check out this variation of Camel pose with legs extended! We found this pose to be great for resting the entire spine along the curve of the yoga wheel. This pose may require a few extra steps, but can be connected from the very first pose shown in this article.


“Yoga’s focus on balance and steadiness encourages your body to develop defenses against the causes of back pain, which include weak abdominal and pelvic muscles, as well lack of flexibility in the hips. When you strengthen these muscles, you improve your posture, which reduces the load on your back, and thus reduces the aches you feel. In addition, stretching can increase flexibility by increasing blood flow to tight muscles.”

-Everyday Health