Yoga for stress, anxiety and back pain: what the research says

Yoga has some evidence for stress, for everyday worry and for long-term low back pain. The gains are small. For back pain it did about as well as other exercise for day-to-day movement; for pain the result is uncertain.

What a session is

A yoga class or one-to-one session uses physical postures, breathing and relaxation. Most studies used gentle, posture-based classes (hatha, Iyengar or similar) over several weeks, so the findings below are about yoga in general, not one style.

What the research says

• Stress: In a 2023 US review of the research, recent studies all found people felt less stressed after yoga, and 12 of 17 older studies agreed. Not all studies agreed, and they differed a lot in size and quality. Some evidence it may help · NCCIH, 2023
• Worry and anxiety: Some studies found yoga helped people manage anxiety symptoms, and the NHS lists it among exercise that can help you relax. It is not clear whether it helps anxiety disorders, so see your GP if worry is severe or will not ease. Some evidence it may help · NCCIH, 2024 · NHS, 2026
• Long-term low back pain: In 21 trials, yoga was a little better than no exercise for back pain and day-to-day movement, but the gain was small and may not make a noticeable difference. Compared with other back exercise it did about the same for movement; for pain the result is uncertain. The NHS says activities such as yoga may help ease back pain, and a French health body also lists yoga among the activities that may help. A 2021 Spanish Ministry of Health review also assessed yoga for this. Some evidence it may help · Cochrane, 2022 · HAS, 2024 · NHS, 2026 · Spanish Ministry of Health (AETS-ISCIII), 2021

More on each need: Handle stress better · Feel calmer · A relaxed body

Is it safe?

Back pain trials found no sign of serious harm. Sprains and strains are the most common injuries, most often to the knee or lower leg. Learning alone without a teacher carries more risk, so it is best to learn with a qualified teacher. NCCIH, 2023 · Cochrane, 2022

If you are older, have a health condition or are expecting a baby, check with your doctor first and tell the teacher.

Sessions on Sissoo complement medical care and never replace it. Please don't stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

More about yoga

For other needs, safety and how yoga sessions work, see our yoga research page.

Checked 25 October 2026. Next check by April 2027. How we rate the evidence.