12 Best Yoga Poses for Lower Back Pain That Work


Do you want to get rid of lower back pain? Well, try this effective 12 yoga poses for lower back pain relief in this article to stop pain naturally and permanently.

 

It is no news that there are millions of adults worldwide that suffer from one type of back pain or another.

Do you that there are several good yoga asanas for back pain you can try to relieve yours.

Asides from relieving pain and helping you to relax, yoga is a spiritual practice that can lead to transcendence. In fact, that is the original reason it was created.

According to research, yoga may even help mild the need for pain medication

 

There are different things that can cause lower back pain.

 

12 Best Yoga Poses for Lower Back Pain Relief at Home

 

 

What are the Causes of Lower Back Pain?

  • Sitting for too long
  • Abnormal Spine Curvatures
  • Spinal Stenosis
  • Sciatica
  • Disc Injury
  • Working hard, etc are some of them.

 

In addition, lower back pain can be caused by tight muscles in the lumbar region and therefore you can get quick relief by stretching those muscles.

As you know, the physical aspect of yoga is stretching and breathing. The restorative yoga poses for lower back pain that we bring to you will help you stretch those tight muscles.

We know how uncomfortable lower back pain, or any pain for that matter, can be.

 

Therefore, we brought well researched 12 yoga poses for lower back pain you can choose from.

If you like, you can do them all at your own pace. If not, just pick the ones that resonate with you and be steadfast with them. Without further ado, let’s get right to it.

 

12 Best Yoga Poses for Lower Back Pain That Work

 

1. The Sphinx

If you can imagine the Sphinx in Giza, Egypt, you won’t have a problem figuring out how to do this pose. This yoga pose for lower back pain does not take much to do.

You won’t even be stretching much. This is an ideal yoga pose for back pain relief that an elderly person can do and quickly benefit from.

 

12 Best Yoga Poses for Lower Back Pain That Work

Here is how to do it:

  • Lie on your chest on the floor or on your yoga mat.
  • Stretch out your leg down to your feet and let them relax.
  • Now prop yourself up on your forearms.
  • Try to face forward with your upper torso as much as you can.
  • Maintain this pose and breathe comfortably for about one minute.

That’s it. With consistency, you will soon start to feel the muscles in your back loosen causing you the relief you desire.

 

2. The Cat/Cow Pose

This is a yoga pose for lower back pain and sciatica that involves movement. It is essentially the combination of two yoga asanas, the cat and the cow poses.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

How to do it:

  • Get on all fours, hands, and knees, stable on the floor. Stretch your feet out at the back.
  • When you inhale, push your ribcage outward causing your chest to push forward. In this same movement, your tailbone should be shooting upward too. This is the cow pose.
  • When you exhale, arch your back while tucking your chest in. Your head should drop downwards at this point too. This is the cat pose
  • Continue alternating between these poses in sync with your breath. Do this for about 8 to 10 breaths.
  • Kindly note that your torso is the only part of your body that should ideally be moving. Try not to lean nor bend your elbows.

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3. The Child Pose

This yoga pose for lower back pain can be relaxing. Try not to fall asleep when doing it. This is an effective yoga sequence for lower back pain because it stretches your spine and keeps it in alignment.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

 

Here is how to do it:

  • Get on your knees letting the length f your lower leg down to your feet lay on the ground.
  • Now, lower your torso until it is resting on your laps.
  • Inhale and stretch out your arms in front of you. Let your forehead be rested on the floor.
  • Try stretching your spine and your neck. Don’t overdo it so you don’t hurt yourself.
  • You are going to maintain this position for a while, about 3 minutes. By the time you are done, you will feel the effect on your muscles.

 

4. The Camel Pose

This is a yoga pose for lower back pain that will give your energy levels a good bump.

 

Warning: You might want to avoid this yoga pose for lower back pain if you have a serious back or neck injury!

 

This is because the pose will really work the muscles in those areas.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Get on your knees and keep your back straight in a standing position.
  • With your arms stretched downward, reach for your heels.
  • Don’t worry if you cannot touch it, just go as far as you can.
  • By now, your chest and face will be facing upward.
  • Maintain this position for about 30 to 45 seconds at a time.

 

 Note– This yoga pose for lower back pain can be a bit uncomfortable at first but as you continue, you will feel relief and it will become easier.

 

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5. The Supine Twist

Twisting your spine causes tension to it, in a good way. It helps to relieve pains in the entire back. That is why this yoga pose for back pain is an excellent choice.

It does not even take much to do. You just need to lie down and let gravity do the rest for you.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Lie on your back and let your entire body relax.
  • Stretch out your arms on either side.
  • Raise your knees such that your thighs form about 90 degrees to your chest.
  • Now, lower your knees to your right side till it touches the floor.
  • Be sure that your hands are still stretched out and your shoulders are still on the floor.
  • Keep looking up at the ceiling to keep your neck neutral or you can turn your face to the opposite side of where your knees are facing.
  • You will stay in this position for up to 4 minutes before you repeat the same sequence for the other side.

 

6. The Bridge Pose

This yoga pose for lower back pain can also be energizing and can restore your muscle flexibility.

This is another pose you will do lying down. So, get your yoga mat out and be ready for a spine stretch.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Lie on your back keeping your spine straight and let your entire body relax.
  • Bend your knees with your feet flat on the floor. Your hands should be by your side.
  • Raise your butt off the floor. That way your shoulder and your head will help you keep balance.
  • The next thing you will do is to clasp your hands together in the space below your back.
  • Maintain this position for about a minute.

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7. The Dolphin Pose

This yoga pose for lower back pain helps you to stretch your spine and relax the muscles in the lower back.

Once you release the tension in the muscles of your lower back, you begin to feel relief. This pose does not require you to lie down but you will still need a mat.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Plant your feet on the floor and keep your spine straight.
  • Bend at your waist and reach for the floor placing your palms on it.
  • Now bend your elbows until you are resting on your forearms instead of just your palms.
  • Clasp your palms together and lower your head.
  • By now the soles of your feet will be flat on the floor, your back straight forming a line all the way to the back of your head.
  • Balance your weight between your feet and your forearms making sure you are not resting too much on either.
  • Keep this pose for about a minute.

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8. The Fish Pose

This pose is like the Bridge pose only that you won’t be lifting your butt off the floor. This yoga pose for lower back pain helps you bend your spine and give it a good stretch.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here s how to do it:

  • Lie on your back and try to relax your muscles.
  • Keep your hands by your side or slightly tuck them under your butt
  • Now, push your chest upwards lifting your shoulders off the floor too. This will cause an arch on your back.
  • Let the arch extend to your neck such that the center of your head is resting on the floor.
  • Once again, don’t over stretch yourself.
  • Maintain this position for a minute. If you find it comfortable enough, you can go longer.

 

9. Reclined Pigeon Pose

This is a basic yoga pose for lower back pain that stretches your hips, butt, as well as your spine. It is fairly easy to do and just about anyone at any fitness level can do this asana.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Lie on your back and try to relax your muscles.
  • Bend your knees such that your calves are parallel to the floor.
  • Now, move your right leg over your left while they are both still hanging.
  • Your right ankle should be on top of your left thigh by now.
  • Clasp the hands-on top of your left shin while it is still parallel to the floor.
  • You will maintain this yoga pose for lower back pain for 1 to 3 minutes.

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10. Rocking Knees to Chest

This is another basic yoga pose to help lower back pain. It is even simpler to do than the one we described above.

It also stretches your spine and your inner thighs. With this yoga sequence for lower back pain, you get to massage your own back.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Lie on your back and as always, relax your muscles.
  • Now bend your knees towards your chest.
  • Let your thighs touch your torso and wrap your arms around your shin. This is almost like you are hugging yourself.
  • In this position, start slowly rocking from side to side. Remember we said that you will be massaging your own back? Here it is.
  • Keep at this for up to 3 minutes while breathing naturally.

 

11. Upward Facing Dog

This yoga pose for lower back pain really works because it stretches your spine, hamstring, and releases tense shoulder muscles.

This is easy to do as it does not require any bending or folding.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Lie chest down on the floor and prop yourself up with your outstretched arms.
  • With this, your chest and most part of your stomach will not be touching the floor.
  • Now with a good stretch of your neck, turn your face directly upward.
  • Don’t stretch your neck in isolation, stretch it along with the rest of your spine.
  • Maintain this pose for 1 to 2 minutes.

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12. Triangle pose

This yoga pose for lower back pain is great for people who spend a lot of time sitting.

It stretches the Quadratus Lumborum, the muscles besides your spine, which cause lower back pain.

This muscle causes lower back pain when it does not get stretched enough.

 

12 Best Yoga Poses for Lower Back Pain Relief

 

Here is how to do it:

  • Stand with your feet wide apart.
  • Your right toes should be pointing to the side while the left toes are pointing in front of you.
  • Now lean from your waist to the right side with your right hand stretched down beneath you till your fingers touch the floor.
  • Raise your left hand to the sky so that both arms form a straight line.
  • Maintain this position for a minute before switching to the other side.

By the time you are done, you will feel your muscles thanking you for the good stretch.

 

12 Best Yoga Poses for Lower Back Pain Relief at Home

 

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Bottom Line

Now you have it, 12 yoga poses for lower back pain. With these, in a few days, if you are steadfast, you will start to feel relief from the lower back pain that has been afflicting you.

Now it’s your turn…

Which of the yoga exercises for lower back pain will you do first? Let’s us know your choice in the comment section below.

Welcome to a healthy life free of pain and discomfort.


 

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