Why More Men Should Practise Yoga: How It Helped My Back Pain, Core Strength, and Daily Life

For a long time I treated yoga as something other people did. I lifted weights, pushed through tightness, and ignored the warning signs in my body. Back pain around my L4/L5 became a familiar companion. My core felt weak, my hips were stiff, and I assumed all of this was normal for a man balancing work, family, and life.

I was wrong.

Starting yoga felt unfamiliar at first. I walked into the studio feeling out of place, unsure if it was even for me. But within a few sessions I noticed something I hadn’t felt in years. Relief. My back loosened. My core switched on. My mind felt clear. Yoga became one of the most important rituals in my week.

This is why yoga has made such a difference to my back pain, core strength, and daily wellbeing, and why more men should consider making it part of their routine.

Yoga reduced my back pain by addressing the real cause

Most back pain does not start in the spine. Mine came from tight quads, overworked hip flexors, weak glutes, and a core that wasn’t stabilising my lower back. Stretching my back never worked because the back wasn’t the problem.

Yoga opened the areas that were actually placing stress on my L4/L5.

The poses that helped most were:

• Pigeon pose for deep hip mobility

• Low lunge for hip flexor release

• Cat-cow to improve spinal movement

• Child’s pose to soften lower back tension

Research supports this. Studies show yoga can significantly reduce chronic lower back pain by improving mobility and reducing muscular tension (source: NHS, Harvard Health).

By opening tight areas and strengthening the muscles that protect the spine, my flare ups reduced and my body started working as it should.

Yoga strengthened my core better than traditional ab workouts

Before yoga I trained my core the usual way: crunches and rushed planks. None of it helped my back pain. My deeper stabilising muscles were not engaging properly.

Yoga forced me to move slowly and intentionally.Poses like boat pose, warrior III, and slow controlled planks trained the deeper core in a way I had not done before.

The result was a stronger foundation, better posture, and fewer episodes of lower back pain. The core is more than visible abs. It is the support system of your entire body.

It helped me manage stress in a healthier way

As men we often carry stress physically. I held mine in my back, chest, and stomach. Yoga gave me a space to let the pressure go.

The breathwork and controlled movement helped calm my nervous system. According to the British Heart Foundation, slow controlled breathing can improve heart rate variability and reduce stress levels. I felt that impact immediately.

Yoga became a weekly reset. A way to step out of the noise and reconnect with my body.

It improved my flexibility and mobility without forcing it

I have never been naturally flexible. Sitting cross legged felt uncomfortable. Hamstrings were tight. Hips were restricted. Yoga didn’t turn me into an acrobat, but it gave me functional mobility that supported my daily life.

I noticed improvements in:

• Walking without stiffness

• Sitting without pain

• Training legs without aggravating my back

• Waking up without that heavy lower back ache

Mobility is strength. Without it, everything becomes harder. Yoga helped me build mobility in a sustainable, steady way.

Yoga became a ritual that supported my wellbeing

What started as a way to ease back pain became a ritual that grounds me. Strength and Rituals is built on the idea that daily habits shape the man you become. Yoga has become one of those habits.

It taught me to slow down. To be present. To listen to my body. These aren’t signs of weakness. They are signs of awareness and self control.

Why more men should start yoga

You don’t need to be flexible.You don’t need to be athletic.You don’t need to be the most coordinated person in the studio.

You only need to show up.

If you’re dealing with back pain, tight hips, weak core engagement, or stress, yoga can help. It is one of the most effective ways to rebuild strength, mobility, and mental clarity.

Yoga is not a women’s practice. It is a human practice. One that makes men stronger, calmer, and more resilient.

Ready to build your own ritual?

Yoga helped me rebuild my core, ease my back pain, and create a weekly practice that keeps me grounded. If you want to explore more rituals that support your mind and body, visit the Strength and Rituals Journal homepage below.

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