Yoga For Lower Back Pain: Top 12 Poses To Try Out

Yoga is a very famous and safe form of exercise. Many humans consider yoga as just an excellent way to relieve stress and tension; however, yoga for lower back pain may additionally assist you in lessening and maintaining a healthy spine. Yoga poses referred to as asanas, are essential because they stretch and strengthen important back muscles.

What is Yoga?

Yoga includes a group of practices that consists of physical, mental, and spiritual aspects. In other words, yoga is a form of workout that includes both the mind and the body, a combination of muscular movements1, and an internally directed mindful focus on numerous elements of cognizance, which include self, breath, and energy.

Hatha yoga2 is one form of yoga, usually practiced by individuals struggling with back pain. Hatha yoga includes a set of exercises, called postures or asanas, combined with a sequence of asanas designed to align the tissues of the body, including the bones, muscles, and skin.

The postures utilized in Hatha yoga are designed to open the channels of the body, which include the spine, to permit energy to flow freely in the body.

The Aim of Yoga for Lower Back Pain

Yoga for lower back pain: 12 poses to try out
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The aim of yoga for lower back pain is not about bending and forcing your body into certain positions that would cause more back pain. Instead, yoga poses train you in proper alignment, which includes maintaining precise posture and pain relief. You can also become more flexible and better capable of maintaining your balance.

When you do yoga poses, you may do them standing, sitting, and lying down; you need to feel comfortable in them. But earlier than getting to the more advanced poses, you need to practice the less difficult versions of the poses.

Benefits of Yoga for Lower Back Ache

Yoga for lower back pain: 12 poses to try out
Photo by Miriam Alonso from Pexels

The pain in the lower back may be excruciatingly painful and cause numerous issues for an individual. People suffering from the trouble of lower back ache generally opt for over-the-counter ache relief medicines without knowing the side effects which may be encountered. Yoga is the answer if anybody suffering from the trouble of lower back ache is seeking a natural way to address the problem.

Practicing yoga enhances the strength of the precise muscles of the lower back. The stress that is being carried by the muscles gets decreased by incorporating stretching and rest through yoga.

Asanas in yoga assist the body in maintaining proper balance, the correct posture, and perfect alignment, which are vital for relieving lower back aches. Numerous asanas in yoga gently provide strength to the lower back’s muscle tissue, relieving the ache.

What Happens When We Have Lower Back Pain?

Your lower back includes the 5 lumbar vertebrae at the bottom of your backbone. The lumbar vertebrae are the biggest when compared to the relaxation of your spine and assist support your upper and lower body, letting you twist and move your torso, and protecting your spinal cord. There is also a complex network of ligaments, muscles, and tendons here to assist the whole thing move well and stay in place.

The lumbar region3 handles excessive stress and heavy hundreds while you’re walking, running, lifting, carrying, or doing just about anything; that’s why it’s no surprise that lower back pain is so joint.

Some problems can cause lower back aches. A bulging disk occurs while the cushioning between your vertebrae gets compressed and can’t do its job well. Herniated disks can cause pinched nerves. But the lower back ache is often stress or tear symptom due to weakened muscles.

Yoga for Lower Back Pain

Yoga can be just what the health practitioner ordered if you’re dealing with backache. Yoga is a mind-body therapy that’s frequently recommended to deal with not only back aches but the stress that accompanies it. Suitable poses can relax and enhance your body.

Practicing yoga for even a couple of minutes daily will give you more body awareness. This will assist you in observing which you’re holding tension and in which you have imbalances. You can use this cognizance to bring yourself into balance and alignment.

1. Child’s Pose

Childs Pose Balasana Yoga Back Pain Stretch

The child’s pose is the ultimate rest pose. Practicing this pose can assist ease stress and tension in your whole body.

How to do Child’s Pose Yoga for Lower Back Pain

  • Kneel on the floor.
  • Lower your stomach between your thighs and relax your forehead on the floor.
  • Extend your arms together along with your palms facing down and lengthen from your hips via your fingertips.
  • Breathe calmly in this lower back yoga pose for anywhere from one to five minutes.

2. Legs Up The Wall

Legs up the Wall, Relieve Low Back Tension and Reduce Swelling in Legs With Sea Lark Chiropractic

Legs up the wall pose, additionally known as Viparita Karani4, is a rejuvenating, restorative pose to permit the tension to empty from your hips and lower back. Legs up the wall yoga for lower back pain is exceptional for grounding worrying or stressful energy.

How to do Legs Up The Wall Yoga for Lower Back Pain

  • Lie on your back with your tush up towards a wall.
  • Your legs will raise the wall developing an L-shape with your body.
  • Breathe deeply and rest here for up to ten minutes.

3. Cat-Cow

Cat cow exercises for low back pain

The Cat-Cow Stretch (Chakravakasana) is a yoga essential for a precise reason. It includes moving the backbone from a rounded position (flexion) to an arched one (extension). Each movement is executed with either an inhalation or exhalation of the breath, making this an easy vinyasa (linking breath to movement).

How to do Cat-Cow Yoga for Lower Back Pain Relief
  • Practicing this pose additionally stretches your torso, shoulders, and neck.
  • Balance your weight calmly between all 4 points.
  • Inhale as you look up and let your belly drop down towards the mat.
  • Exhale as you tuck your chin into your chest, draw your navel closer to your backbone, and arch your backbone towards the ceiling.
  • Maintain awareness of your body as you do that movement.
  • Focus on noting and releasing stress in your body.
  • Continue this lower back yoga for at least 2 minutes.

4. Downward-Facing Dog

Downward Dog for Beginners for Lower Back Pain - How to do Downward Facing Dog

Down dog yoga pose is a brilliant way to stretch your hamstrings and calves. You may bend your knees slightly to make the stretch more comfortable if you are tighter.

How to do Downward Facing Dog Yoga for Lower Back Pain

  • Place your hands in alignment below your wrists and your knees under your hips.
  • Press into your palms, tuck your toes under, and lift your knees.
  • Bring your sitting bones up towards the top.
  • Keep a mild bend on your knees and lengthen your backbone and tailbone.
  • Keep your heels barely off the ground.
  • Press firmly into your hands.
  • Distribute your weight calmly between both sides of your body, taking note of the position of your hips and shoulders.
  • Keep your head consistent with your upper arms or chin tucked in slightly, giving you back pain relief.

5. Standard Forward Bend

Uttanasana - How to do a Standing Forward Bend, for Beginners.

The standard forward bend5 is a yoga posture that brings the front of the upper torso towards the lower body. These postures may be done in standing, prone, or sitting positions. Standard forward bending poses are considered calming, soothing, and reflective. Forward folds are beneficial in stretching out tight muscular tissues and freeing stress in the entire backside of the body.

If you’re new to forwarding bends, begin with the Standing Forward Bend and Seated Forward Bend, as these are the simplest asanas to give you an idea of how bend forward works. These are the two most common forward bends you’ll encounter in a yoga class.

Forward bends aren’t about how far you could go but how deeply you may release and let go. Honor the body in which it is and let it unfold at its rate. If you feel you can’t do it, stop and breathe. Let the body tell you while it’s time to move on.

How to do Standard Forward Bend Yoga for Lower Back Pain

  • Stand straight up, hands on your hips. Exhale and bend ahead at your hips, not your waist, to extend the front torso.
  • With your knees straight, bring your hands or fingertips to the ground, barely in front of or beside your feet, or get your hands to the backs of your ankles. If it isn’t possible, cross your forearms and hold your elbows.
  • Press the heels firmly into the ground and lift the sitting bones towards the ceiling. Turn the top thighs barely inward.
  • With every inhale, lift your body slightly. With each exhale, release into the pose a bit more.
  • Let your head hang from the neck’s root, deep within the upper back, and between the shoulder blades.

6. Seated Forward Bend

Lower Back Pain Series #6 - Seated Forward Fold

The seated forward bend stretches your backbone and eases lower back aches. It gives a remedy for neck ache and stiffness, eases PMS symptoms, stimulates the liver, improves digestion, and decreases fatigue

How to do Seated Forward Bend Yoga for Lower Back Pain

  • Begin by sitting on the floor with your legs forward and your backbone straight.
  • Now, bend ahead from your hips and extend your arms to touch the feet. Your belly should contact the thighs.
  • Hold this position for approximately 30 seconds and go back to the original position.
  • Do this 5 times

7. Garland Pose

Garland Pose - Foundations of Yoga

Garland Pose stretches almost everything around your lower back, quadriceps, groin, hips, and torso and strengthens your ankles.

How to do Garland Pose Yoga for Lower Back Pain

  • Squat with your feet as close as possible. Keep your heels grounded on the ground in case you can. If not, put a towel under them. Separate your thighs, barely more comprehensive than your torso. Exhaling, lean your torso ahead and fit it snugly between your thighs.
  • Press your elbows in opposition to your inner knees, bringing your hands together in Anjali Mudra, and resist the knees into the elbows to assist extend your front torso.
  • Do it for 30–60 seconds.

8. Sphinx pose

Sphinx Pose for Spine Health

This mild backbend is exceptional for beginners or as a warm-up at the start of yoga for lower back pain to stretch your chest, shoulders, and abdomen, even strengthening your lower back.

How to do Sphinx Pose Yoga for Lower Back Pain?

  • Lie on your stomach, legs side by side. Firm your tailbone towards your pubis and extend it towards your heels. Then, rotate your thighs inwardly by rolling your outer thighs closer to the ground.
  • This enables broadening and extending your lower back and sacrum to shield it in a backbend. Continue lengthening as you move into this pose to protect your lower back, and make sure to engage your buttocks.
  • Set your elbows under your shoulders and your forearms on the ground parallel to each other. Inhale and lift your upper torso and head away from the ground into a mild backbend.
  • Draw your lower belly away from the ground to support and distribute the curvature of your backbend extra evenly alongside the length of the spine, soothing your lower back.
  • Stay for 5–10 breaths, lowering your torso to the ground.

9. Locust pose

LOCUST POSE (SALABHASANA) & Benefits | Lower Back Pain

Locust pose yoga for lower back pain may also relieve lower back aches, stress, and fatigue.

How to do Locust Yoga for Lower Back Pain?

  • Lie on your belly with your arms after your torso and your palms facing up.
  • Touch your big toes collectively and turn out your heels to the side.
  • Place your forehead gently on the ground.
  • Slowly raise your head, chest, and arms partway, halfway, or up.
  • You may also bring your hands collectively and interlace your arms behind your back.
  • To deepen the pose, lift your legs.
  • Look directly ahead or barely upward as you lengthen the back of your neck.
  • Remain in this pose for up to at least one minute.
  • Rest earlier than repeating the pose.

10. Two Knee Spinal Twist

Two Knee Spinal Twist - CORE Chiropractic Exercises

The spinal twist is supposed to assist in lengthening and strengthening the muscles along your backbone, removing energy blockages and leaving you feeling revitalized.

How to do Two Knee Spinal Twist Yoga for Lower Back Pain?

  • Sit with your legs extended.
  • Bend your left knee and place it near your left sitting bone.
  • Elongate your backbone, place your left arm on the ground in your back, and hook the right arm over your left knee.
  • Keep your straight leg pressing firmly into the floor with the foot flexed.
  • Extend your backbone on each inhale, and twist more profound into the pose on each inhale.
  • Do it for 15-30 seconds. Repeat as needed on each side.

11. Bridge Pose

Yoga for Low Back Pain: Bridge Pose

Bridge pose yoga for lower back pain is supposed to activate your glutes and core to assist and help your backbone and keep from lower back pain. When you clasp your arms under your body, this pose additionally serves as the best stretch to your neck and shoulders. For a more restorative pose, you could try resting your hips on the palms of your hand, which could assist release locked stress out of your hips and lower back.

How to do Bridge Pose Yoga for Lower Back Pain?

  • Lie down on your back.
  • Lift your pelvis into the sky and clasp your palms under your body, opening your chest.
  • Breathe deeply through your nose.
  • Do this pose for 30 seconds.

12. Extended Triangle

Relieve your back pain by Extended Triangle Pose

This classic yoga pose may assist in alleviating backache, sciatica, and neck ache. It can also assist relieve tension and anxiety.

How to do Extended Triangle Yoga for Lower Back Pain?

  • From standing, walk your feet approximately four feet apart.
  • Turn your right foot to face forward and your left foot out at an angle.
  • Lift your hands parallel to the ground with your hands facing down.
  • Extend your left arm up towards the top.
  • Look up, forward, or down.
  • Do this pose for up to one minute.
  • Repeat on the alternative side.


Yoga for lower back pain: 12 poses to try out
Photo by Miriam Alonso from Pexels

A healthy food plan is necessary to alleviate the ache of the lower back and yoga. There are numerous meal products, including kale, that help in combating pain. It is also beneficial due to its anti-inflammatory properties.

Including olive withinside the food plan is advantageous because it consists of oleocanthal. This chemical works like ibuprofen and decreases inflammation. To maintain strength and bone mass, it is vital that meal products rich in calcium, like yogurt need to be added to the diet. Salmon can also be used because it has calcitonin.

Adding turmeric to meals can work wonders as it is a proven anti-inflammatory agent because of the presence of curcumin. Positive effects in alleviating aches may be observed while yoga is ably complimented with a healthy eating regimen.

Also, read this article Cat-Cow Yoga Pose Health Benefits.

And also Types of Butt Shapes.

  1. Pandy, M. G., B. A. Garner, and F. C. Anderson. “Optimal control of non-ballistic muscular movements: a constraint-based performance criterion for rising from a chair.” (1995): 15-26. ↩︎
  2. Bernard, Theos. Hatha yoga. Rider, 1968. ↩︎
  3. Cramer, Gregory D., and S. A. Darby. “The lumbar region.” Clinical anatomy of the spine, spinal cord, and ANS (2014): 246-311. ↩︎
  4. Mishra, Satyendra Prasad, and R. H. Singh. “Effect of certain yogic asanas on the pelvic congestion and it’s anatomy.” Ancient science of life 4.2 (1984): 127-128. ↩︎
  5. Grabara, Małgorzata. “Effects of hatha yoga exercises on spine flexibility in young adults.” Biomedical Human Kinetics 8.1 (2016): 113-116. ↩︎

Last Updated on by laibaarif


Anjali Mishra
  1. Absolutely Correct. I myself do these yog mudra’s and they spot on, actually there something i like to share people think that yog dont make muscles strong which is actually wrong. yog helps in both growing muscles yes not like gym which increase the mass but yog increase the strength and flexibility of muscles and joints,n. i do it every day morning after an intense gym sesssion and muscles and joints are becoming so strong. Yog is divine as our sanatan ancestors has told.

  2. Valuable insights into the benefits of yoga, particularly Hatha yoga, in addressing lower back pain. By offering a detailed guide on specific yoga poses tailored for alleviating discomfort, accompanied by clear instructions and visuals, it empowers readers to incorporate these practices into their routine for natural pain relief. Additionally, the integration of dietary recommendations underscores a holistic approach to managing lower back issues, making this article a well-rounded resource for those seeking effective and sustainable solutions to alleviate their pain through the combination of yoga and a healthy lifestyle.

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