10 Yoga Poses To Ease Your Lower Back Pain

 If you are a health freak, you would understand the importance of yoga. Yoga has taken

the world by storm for being a complementary and alternative medicine to stay healthy

and fit. But does yoga always help when you are dealing with physical and mental

issues? Well, yoga isn’t just about some poses and deep breaths. It is a lot more than

the fancy practice people often consider it to be. When you roll down your yoga mat

and practise various asanas along with pranayama and meditation, you actually find

solutions to many problems. One such problem is lower back pain! 

Do you know breathing practices can help in many ways, You may easily get rid of this by following few yoga practices through professional guide from experienced certified yoga instructor through Online Pranayama Course like Pranic Purification.

Lower back pain can affect you and your daily routine to a large extent, like it is affecting

millions of people around the globe right now. Whether you are stuck at a desk all day,

struggling with bad posture, or dealing with the aftermath of heavy lifting, back pain can

really influence your lifestyle. But you can fix it if you embrace yoga.

Yoga offers a holistic approach to relief as here you can stretch and strengthen your

back and increase your overall well-being. With the help of various yoga poses and

pranayama, you can improve flexibility and relax your body. Also, yoga encourages

mindfulness, which can reduce stress that often worsens physical pain.

Let’s understand more about these yoga poses for lower back pain with this blog. Here,

we would discuss the top 10 easy yoga poses to soothe your lower back pain.

So, are you ready to say goodbye to your pain and hello to the healthier you?

Here’s the read for you.

How Yoga Helps with Lower Back Pain

Before we delve deeper and learn about the major yoga poses for lower back pain, let’s

understand how yoga can help you deal with it. Have you ever wondered how you get

lower back pain? If not, let us tell you!

When you have tight muscles, weak core strength, and poor posture, you often get

lower back pain. But when you practise yoga, you actually address the root causes and

solve the problems. The stretching poses would increase flexibility, which reduces

stiffness and tension in the back. Poses that focus on strength-building would help you stabilise the spine by engaging the muscles around it.

But that’s not it!

Apart from physical benefits, you also avail mental comfort and ease. Yoga encourages

relaxation through deep breathing, which calms the nervous system and releases

tension in the muscles. The mindfulness and awareness that yoga brings to your body

can help you maintain better posture and prevent further back pain.

Isn’t it what you look forward to accomplishing? If yes, take a dive in!

Child’s Pose (Balasana)

Child’s Pose is one of the best yoga poses for lower back pain as with this pose you can

gently stretch the lower back. When you do it, you relax the spine and stretch the hips.

As a result, it reduces any built-up tension in the lower back and shoulders.

How to Do It:

1. Kneel down on the floor with your big toes touching and your knees slightly

apart.

2. Now, sit back on your heels and slowly lower your chest toward the floor.

3. Next, extend your arms in front of you, palms facing down. You can also rest

them alongside your body.

4. Rest your forehead on the mat and focus on breathing deeply into your lower

back.

5. Hold the pose for 5-10 breaths.

Pro Tip:

If you find it difficult to bring your chest to the floor, you can put a cushion or blanket

between your thighs and torso for extra support. You can also widen your knees if it

feels more comfortable for your lower back.

Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a flow between two positions that helps you warm up the spine and

make it more flexible. When you try out the pose, you stretch and strengthen the

muscles of the back, which in turn, improves circulation in the spine and massages the

organs in the belly. This dynamic movement also increases awareness of the spine and

helps release tension in the lower back.

How to Do It:

1. Be in a tabletop position with your wrists directly under your shoulders and knees

under your hips.

2. Now, inhale as you drop your belly toward the mat and lift your head. This would

become the Cow Pose.

3. Next, exhale while drawing your belly toward your spine and bringing your chin

close to your chest. This would be the Cat Pose.

4. Slowly breathe as you flow between these two poses for several rounds.

Pro Tip:

Move slowly and focus on each vertebra of the spine as you transition between Cat and

Cow. This would make sure that every part of your spine gets attention, especially the

lower back.

Downward-Facing Dog (Adho Mukha Svanasana)

Another one of the best yoga poses for lower back pain! Downward-Facing Dog is a

popular yoga pose and is quite helpful in stretching the entire body. Practise it and focus

on the spine and hamstrings. It would help you lengthen the spine and release tension

in the lower back by pulling the hips upward. It also engages and strengthens the arms

and shoulders.

How to Do It:

1. Be on your hands and knees.

2. Lift your hips toward the ceiling to form an inverted "V" shape with your body.

3. Now, keep your hands shoulder-width apart and your feet hip-width apart.

4. Hold the pose for 5-10 breaths

Pro Tip:

Remember the goal is to lengthen the spine so focus on lifting your hips high rather than

straightening your legs completely.

Sphinx Pose (Salamba Bhujangasana)

Sphinx is a renowned cultural figure in Egypt and Sphinx Pose is what the statue

resembles. It is a smooth posture that strengthens the lower back and stretches the

front of the body. It is perfect for those dealing with lower back pain as it engages the

muscles of the spine without putting too much strain on the lower back. It also helps

improve posture by opening the chest and shoulders.

How to Do It:

1. First, lie on your stomach with your legs extended behind you.

2. Now, place your elbows under your shoulders and forearms flat on the mat.

3. Lift your chest off the floor.

4. Keep your pelvis on the ground.

5. Breathe deeply for about 1 minute.

Pro Tip:

If you feel any discomfort, make sure you lower your chest slightly or place a blanket

under your pelvis for support.

Pigeon Pose (Eka Pada Rajakapotasana)

Looking for a deep hip-opening pose? Pigeon Pose is the one that would stretch your

hips, glutes and lower back. Tight hips can cause strain on the lower back, and this pose

helps release tension in these areas.

How to Do It:

1. Start in a tabletop position.

2. Bring your right knee forward toward your right wrist while placing your shin on

the floor.

3. Now, extend your left leg straight behind you.

4. Next, lower your chest toward the ground while resting your forehead on the

mat.

5. Hold the pose for 5-10 breaths.

Pro Tip:

Make sure your hips are square so that you do not put extra strain on your lower back.

Supine Spinal Twist (Supta Matsyendrasana)

You can also go with a Supine Spinal Twist if you wish to improve spinal mobility. This

yoga pose works a lot better for your lower back pain as it releases tension and relaxes

the muscles around the spine. You can practise it to stimulate digestion and detoxify

your body as well.

How to Do It:

1. Lie on your back and extend your legs.

2. Now, bring your right knee toward your chest and extend your right arm out to

the side.

3. Take your right knee across your body toward the left side.

4. Hold the pose for 5-10 breaths.

Pro Tip:

You can place a pillow under your knee if it does not reach the ground comfortably.

Bridge Pose (Setu Bandhasana)

Another backbend that would help you get rid of your lower back pain! The pose is

helpful as here you engage lower back, glutes and hamstrings which support the spine

and reduce pressure on the lower back. It also reduces stiffness and enhances flexibility

in the back as it stretches the chest, neck, and spine.

How to Do It:

1. First, lie down on your back with your knees bent and feet flat on the floor.

2. Now, lift your hips toward the ceiling.

3. Make sure to keep your arms alongside your body

4. Hold the pose for 5-10 breaths.

Pro Tip:

Do not forget to engage your glutes and core as you lift as it would help you prevent

overextending your lower back.

Cobra Pose (Bhujangasana)

If you have a basic understanding of yoga, you would certainly be aware of Cobra Pose.

It is also responsible for stretching and strengthening your back. If you are someone

who sits for long periods and has issues on account of it, then Cobra Pose is something

you must practise. It would help you increase flexibility in the spine and improve

posture.

How to Do It:

1. Lie on your stomach with your legs extended and palms placed under your

shoulders.

2. Now, lift your chest off the ground.

3. Keep your elbows slightly bent and your shoulders relaxed.

4. Hold for 20–30 seconds before you lower your back down.

Pro Tip:

Do not rush and avoid lifting too high if you feel discomfort in your lower spine.

Reclined Hand-to-Big-Toe Pose (Supta Padangusthasana)

Quite an easy yoga pose you should try if you wish to get relief from lower back pain as

soon as possible. This pose stretches the hamstrings and calves, which can relieve

tension in the lower back. The stretch also helps in flexibility in the legs and hips.

How to Do It:

1. Lie on your back with your legs extended.

2. Bend your right knee and grab your big toe with your right hand.

3. Slowly straighten your right leg toward the ceiling.

4. Hold the pose for 5-10 breaths.

Pro Tip:

If you are unable to reach your foot, do not hesitate to use a yoga strap or belt.

Happy Baby Pose (Ananda Balasana)

Try out this pose for relaxation and to calm your mind. Happy Baby Pose stretches the

inner thighs, hips, and lower back. It helps in releasing tension in the lower back by

pulling the spine into alignment.

How to Do It:

1. Lie on your back and bend your knees toward your chest.

2. Grab the outer edges of your feet with your hands.

3. Now, pull your knees toward the floor.

4. Hold the pose for 5-10 breaths.

Pro Tip:

Make sure you focus on keeping your lower back grounded throughout the pose.

Conclusion

These are the top yoga poses for lower back pain you must incorporate into your

routine to provide yourself significant relief. However, make sure to practice these

poses with utmost care. Listen to your body and breathe deeply throughout each

posture to maximise the benefits. Yoga Vidya School offer the best 200 hour yoga

teacher training in bali and 300 hour yoga ttc in bali to become a Certified yoga Alliance yoga teacher.