8 Yoga Poses to Relieve Lower Back Pain

Relieve Lower Back Pain

Back pain can be really frustrating, especially if you’ve recently had an injury. While following your physician’s instructions is the key to overcoming chronic back pain, assist it with yoga. Yoga is one of the best and a natural way to help strengthen and lengthen your spine, fix your back’s alignment, and stretch your muscles, reducing back stress and offering relief.

In fact, as per a recent study published by one of the leading medical associations of the world, people with chronic back pain who practiced yoga on a regular basis took no or less as frequent pain killers as non-yogis. There are certain specific yoga poses which can significantly aid in alleviating back pain. Some of them have been outlined below.

1. Child’s Pose: 20 stretches – 3 sets

This is one of the most common yoga poses suggested to relieve lower back pain. In this pose, start on the hands and knees and sit in a manner that your hips relax on your heels. Bring your toes together to support your entire body and round your back over the legs. The child’s pose helps in lengthening and stretching your spine while relieving tension on your shoulders and the neck area.

2. Cat and Cow Pose

From child’s pose, stand up on your keeps and hand. For cow pose – lift your chin up while dropping your belly to the mat and look up, arching your tail bone in an upward direction. Then, round up your spine in the same directing loosening the tailbone down as you look back to your thighs, similar to a cats back. Perform this pose a couple of times, but move slowly. Wallow in each pose to feel the stretch. Move from the cow pose to the cat pose while ensuring you stretch in the right manner. Also, try and move with each breath, i.e. get into the cow pose as you breathe in and then in the cat pose as you breathe out. The movement is also known as Vinyasa. It helps in creating some synovial fluid along the spinal cord, which lubricate the back and allows it to be suppler.

3. Downward Dog

In this pose, place your hands near the balls of your feet and lift your hips up. Then, place your heels down on the mat. The downward dog yoga pose effectively lengthens and strengthens at the same time. It also serves as a great stretch for the hamstrings, which can pose as a root of back pain in many cases.

While in the downward dog pose, take some time to pedal your feet, twist your hips and rock sideways.

4. Crescent Lunge on One Knee

The pose is especially recommended for people with sciatica. It helps in opening up the hips, which can significantly impact the back and relieve any tension. Bring your right foot forward between your hands. Aim to place your foot below your knee so that your chin is in a vertical direction. Make sure to place your hands on the mat as it will help you in balancing yourself. If possible, reach your arms up over your head to stretch your spine and open the chest area.

5. Warrior 1

Here, bring your right foot in between your hands and bend it a bit. Place your back foot down to the mat and life your arms and body in sync. Further, bring your back hip forward so that your hips stay in one line. This aids in creating some twist in the lower back area. Warrior 1 yoga pose is an energizing pose that not only creates stability but improves your balance as well.

6. Triangle

This is one of the easiest yet the most effective of all yoga poses intended for relieving lower back pain. In the triangle pose, straighten up your right leg, extend your right hand forward and then bend it down towards your right leg. Let your left arm be up and chest facing sideways. The triangle pose directly affects the spinal nerves and strengthens the lower back.

7. Revolved Triangle

Following the triangle yoga pose, let your legs stay the same, but switch between the arms. This means that, your left hand is down towards your right leg and your right arm is reaching up straight. The revolved triangle is another classic pose that effectively improves your balance and aids in relieving any pain in the lower back. This pose typically activates the spine.

8. Locust Pose

As the name says, lie your face down on your belly and lift your check as well as legs off your yoga mat. Try and keep your arms by your side, in the air (not resting on the mat). This helps in activating the entire back area of your body. Locust pose strengthens and elongates all your muscles present alongside your spine.

Other effective yoga poses are as follows:

Knees to Chest

In this pose, lie down on the mat, on your back, and hug your knees up into your chest area. This is as effective as the child’s pose without posing any impact on your knees. You can gently rock sideways to massage your spine.


In the twist yoga pose, keep your knees bent and stretch them to your right side as your head turns towards left. Switch sides after every three to five breaths. This particular pose helps in relieving pressure in the lower back areas as well as promotes spinal motion range.

Supported Corpse Pose

To perform this pose, place a pillow under your knees and lie down with your arms resting by your side. Also known as savasana, supported corpse pose allows the body to absorb what you’ve just practiced. It is a good idea to take a few breaths in stillness to relax your mind and body.

Yoga is well-known for treating innumerate problems, including relieving the lower back pain. When practiced on a regular bases, you can keep many body related problems at bay, and feel more relaxed, stress-free and energized than before. 

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