Yoga Asanas for Lower Back Pain

Yoga is a low-impact exercise that is effective in healing any kind of acute or chronic pain. Yoga poses emphasise soft movement and deep breathing, helping your muscles and spine relax slowly. In this article, you will learn about yoga poses that are effective in alleviating lower back pain.

Most people these days complain of lower back pain. Our lifestyle is contributing to the rise in lower back pain among every age group. If you suffer from acute/chronic lower back pain then instead of popping a painkiller, try these following yoga poses:

1. Child's Pose (Balasana)

• How to do it

1. Kneel on the mat, sit back on your heels, and reach forward with your arms extended.

2. Lower your chest towards the ground and relax your forehead. Hold and breathe deeply.

• Benefits

Stretches the lower back and hips, promoting relaxation and alleviating tension.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

• How to do it

1. Your knees must be below your hips, and your hands should be shoulder-width apart.

2. Inhale and arch your back (cow) and exhale, rounding your spine (cat). Repeat.

• Benefits

 Enhances flexibility and mobility in the spine, providing relief to the lower back

3. Downward-Facing Dog (Adho Mukha Svanasana)

• How to do it

1. Begin on hands and knees in a table-top posture, lift hips towards the ceiling,

2. Straighten your legs, and press heels into the ground. Your body must be in the form of an inverted V shape and your hands must be slightly in front of the shoulders.

3. Look towards your navel and bend your knees while exhaling. Now, return to the table-top position.

• Benefits

Strengthens the entire back, stretches hamstrings, and improves overall spine flexibility.

4. Child’s Pose Twist

• How to do it

1. Thread one arm under the opposite arm, twisting the upper body.

2. Repeat on the other side.

• Benefits

Releases tension in the lower back and improves spinal mobility.

5. Cobra Pose (Bhujangasana)

• How to do it

1. Lie on your stomach, hands beneath your shoulders.

2. Inhale and lift your chest off the ground, keeping the lower body relaxed.

• Benefits

Strengthens the lower back muscles and promotes flexibility in the spine.

6. Puppy Pose (Anahatasana))

• How to do it

1. Start in a table-top position, walk your hands forward while lowering the chest towards the ground.

2. Lift your hips towards the ceiling, bending your back. Hold your breath for some seconds and return to your initial position.

• Benefits

 Stretches the spine, shoulders, and lower back, easing tension.

7. Bridge Pose (Setu Bandhasana)

• How to do it

1. Lie on your back, bend your knees, and lift your hips towards the ceiling.

• Benefits

Strengthens the lower back, glutes, and hamstrings, improving spine flexibility.

8. Seated Forward Bend (Paschimottanasana)

• How to do it

1. Sit with legs extended, hinge at the hips to reach towards your toes. Your spine must be erect and your toes flexed.

2. Without forcing, try to touch your toes with your arms outstretched. Return to your initial sitting position, exhale, and lower your arms.

• Benefits

 Stretches the entire back and hamstrings, promoting relief from lower back discomfort.

9. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana))

• How to do it

1. Lie on your back, extend one leg, and hold the big toe with your hand.

2. Keep the other leg bent or straight on the ground.

• Benefits

Stretches the hamstrings and lower back, enhancing flexibility.

10. Thread the Needle Pose

• How to do it

1. Start on hands and knees; your hands must be under your shoulder and knees under the hips.

2. Slide one arm under the other, lowering the shoulder to the ground.

3. Your knees and shoulder should touch the ground for support. You must feel a stretch.

4. Hold and focus on your breath, and repeat on the other side.

• Benefits

Releases tension in the lower back and hips, promoting relaxation and flexibility.