yoga poses for lower back pain

5 Best Yoga Poses to Ease Lower Back Pain

Are you experiencing chronic pain on your lower back? Back pain is a common problem. There’re many causes of this discomfort including, pregnancy, muscle strain, aging, and sedentary lifestyle among others. A study by the American Chiropractic Association reveals that over 80% of the population experience back pain problems. Among many remedies to these issues, yoga is one of the most effective exercises for reducing this discomfort and tightness. Discover seven yoga poses to relieve lower back pain.

Child’s Pose (Balasana)

child pose


Child’s yoga pose offers a great stretch, and it helps in elongating your back. It’s also an excellent choice for expectant mothers, looking for a good lower back pain relief.

How to Do Child’s Pose: Kneel on the mat and keep your knees hip-width apart. Put your feet together and relaxed behind you. Take a deep breath and exhale while laying the upper body on your thighs. Try lengthening the spine and neck by pulling the ribs away from the tailbone, and the crown away from the shoulders. Rest the forehead on the floor and extend your arms in front. Hold for this pose for two to three minutes.

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Pigeon Pose (Eka Pada Rajakapotasana)

pigeon pose


The pigeon pose is helpful in stretching your butt, hips, and inner thighs. It also stretches muscle on the lower back, relieving lower back pain.

How to do Pigeon Pose: Start by lying on your back on the floor, and cross the left foot over the right Quad. Then, bend the right knee. Pull the back of the right leg and draw it towards the chest. After reaching a comfortable stretch, hold the pose for two or three minutes. Change the position and repeat with the other leg.

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Cat-Cow Stretch (Chakravakasana)

cat cow pose


Cat cow yoga pose relieves achy or sore back. It also loosens your muscles, either as part of your yoga routine or warming up for a workout.

How to Do Cat Cow Pose: Another great yoga pose for relieving lower back pain is cat cow pose. Resting in all fours position, bend into a cat pose by arching your back, then pressing your spine up. Inhale when lifting the tailbone and chest upwards, then exhale when arching your back. Hold the position for several minutes then move to the cow pose. Raise your spine inwards, press your shoulder blade and lift your head. Continue for six to eight slow rounds, depending on your breathing rhythm.

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Standing Forward Bend (Uttanasana)

standing forward bend pose


This yoga pose is known to stretch your back as well as lengthening your spine, thus relieving lower back pain. It also helps in providing relief on tense and tight shoulders.

How to Do Forward Bend Pose: Stand straight keeping your feet shoulder-width apart. Let your knees loose. Then, straighten your legs as much as possible and let your upper body hang down. Tuck your chin towards your chest, relax the shoulders and extend your head’s crown to the floor. Continue in a standing forward pose for up to 3 minutes. Also, ensure that the bend comes from the hips and not your back.

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Upward Facing Dog Pose (Urdhva Mukha Svanasana)

upward facing dog pose


This pose is helpful in opening up your chest. It also engages your lower back and stretches abdominal muscles.

How to Do Upward Facing Dog: Start by resting on the floor or your yoga mat. Let your palms face down by the midpoint of your ribs. By drawing your legs together and pressing the top of your feet on the floor, lift your chest up from the floor using your back strength, but not your hands. Keep your legs extended outwards at first. Stay for this position for up to 10 breath counts.

These yoga poses are excellent ways to relieve lower back pain. Taking care of your lower back is essential as it supports your whole torso. Include yoga exercises in your daily workout routine to eradicate back pain problems.

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 best yoga poses for lower back pain