Top 5 Yoga Poses for Lower Back Pain

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The Spiritual Power Of Chanting Gayatri Mantra (गायत्री मंत्र)

By Rishikul Yogshala

December 4, 2019

The lower back is a sensitive area for many people. There can be many causes of lower back pain and the most common factors are weak core and poor posture from sitting in one position all day. It is important to figure out the cause of the pain so that it can be addressed as soon as possible. If the pain is severe and persists, you should always consult a doctor before doing any exercise. But in less pain, you can get some relief by doing some yoga poses for lower back pain.

Even if we do not sit for long hours during the day, the lumbar region can get affected which can, in turn, affect your mood. Yoga can offer relief from the pain, and also provides good preventative care for the future. Yoga focuses on balance and steadiness and helps your body to develop defenses against the causes of back pain. The causes of back pain include weak abdominal and pelvic muscles, and lack of flexibility in the hips. When these muscles are strengthened, your posture improves, which reduces the heaviness on your back, by reducing the pain in the back. 

Here are 5 yoga poses for lower back pain:

Child’s Pose (Balasana)


Balasana helps in taking off the pressure from your lower back by elongating and aligning the spine, which gives you a nice stretch. 

Steps to perform the asana:

  • First, kneel on your mat and your knees should be hip width apart and your feet should be together behind you. Breathe in, and when you exhale, lay your torso over your thighs.
  • Now, try to lengthen your neck and spine by stretching your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Your forehead should rest on the ground, with your arms extended out in front of you.
  • You have to hold this position for one to three minutes.

Standing Forward Bend Pose (Uttanasana)


Uttanasana is an important stretching yoga pose with many advantages. It helps in the flow of fresh oxygen-rich blood to your brain. It helps in rejuvenating your mind and relaxes the nerves. This asana helps in stretching your hips, hamstrings, and calves and provides strength to your thighs and knees. By regularly practicing this asana, you will experience great relief from the stiffness of the spine, neck, and back.

Steps to perform the asana:

  • Your feet should be together while standing. Bend your knees slightly. Now, fold the torso over your legs, moving from the hips, not the lower back.
  • Your hands should be next to your feet or on the ground in front of you.
  • Inhale and extend your chest to stretch your spine. 
  • Exhale and gently press both legs. Keep your legs straight. 
  • When you exhale, extend your torso down without rounding your back. Draw your shoulders down your back.

This will stimulate blood flow to your brain, your hamstrings and the lower back will get a good stretch, and your spine will lengthen. This pose is perfect for relieving back pain. 

Cat/cow pose (Marjaryasana/Bitilasana)


Cat/cow pose improves your spine alignment and promotes mobility. It also helps to relieve the tensions from the lower back and helps in improving the posture. It helps you in coordinated physical movement, improves your walk and flexibility and is a great warm up for your entire body. 

  • Kneel down and put your hands down with your shoulders over your wrists and hips over knees.
  • Inhale slowly, and when you exhale, round your spine and drop your head toward the floor (“Cat” posture).
  • Inhale and lift your head, chest, and tailbone up as you arch your back. (“Cow” posture).
  • Hold this posture for one to three minutes.

Bow Pose (Dhanurasana)


Dhanurasana strengthens your thighs, chest and back, improves your posture and stimulates the neck and abdomen. It also helps in expanding your chest by increasing the breathing capacity of your lungs. This position exercises your back muscles and hamstrings. 

Steps to perform the asana:

  • For this asana, you have to lie down on your stomach and rest your arms sideways of your body. 
  • You have to hold your ankles and lift your knees from your hips, also lifting your thighs.
  • Hold the position for 5-10 breaths.
  • Repeat the position a few times. 

Locust Pose (Shalabasana) 


This posture is beneficial for people suffering from lower back pain and indigestion. It helps in toning the muscles of your thighs, upper thighs, and buttocks. This asana is useful in extending your spine and making you more flexible. It is useful in releasing stress and helps in controlling your cortisol levels which helps you to feel more energized. 

Shalabhasana helps to balance the endocrine system so that all your hormones are released in the right amounts which keep your body healthy. 

Steps to perform the asana:

  • Lie down on your stomach and place your arms on either side with your palms facing upwards. 
  • Your chin should be on the floor and gently tilt your head backward. 
  • Inhale and make an arch with your head, shoulders, and legs facing the ceiling. 
  • Hold your breath while holding this position. 
  • Exhale and slowly lower your body to the floor to come back to the starting position.  
  • Rest your head on one side to relax. 

Make these yoga poses a part of your lifestyle especially you are ‘desk-job person’ and live free from backaches, soreness, and stiffness.

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