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Best Yoga Positions For Lower Back Pain

How To Move Into Standing Forward Fold:

Best Yoga Pose For Lower Back Pain

Start in a standing position with your feet hips-width distance apart. Inhale, then exhale and bend at your hips. Keep your back straight and pull your hips back as you fold, then, relax your upper body toward the floor. Hold onto opposite elbows and relax your neck. Keep your knees soft or slightly bent. Hold for 5 to 10 full rounds of breath.

Child’s Pose Elongates Your Back And Relieves Stress

It may look like youre resting, but Childs pose is an active stretch that helps elongate the back. Its also a great de-stressor before bed at the end of a long, exhausting day.

Try it: Start on all fours with your arms stretched out straight in front of you, then sit back so your glutes come to rest just above but not touching your heels. Hold the position for 5 to 10 breaths, and repeat as many times as needed for a good, soothing stretch.

The 9 Best Yoga Poses For Lower Back Pain

by Admin | Jul 14, 2020 | Exercise, Pain, Sports Performance |

Yoga is the Sanskrit word for yoke, which means to bring together. The goal of yoga is to bring the body and mind together through breathing, meditation, and a series of poses called asanas with the intention of making you more self-aware as to what is going on both physically and mentally.

Yoga can also help reduce stress, relieve anxiety, improve sleep and flexibility, and help reduce the symptoms of lower back pain. Chief among those areas of the body is the low back.

Tips Before Beginning Yoga Exercises

Before beginning any sort of exercise regimen, its a good idea to speak to a healthcare provider about your back pain first.

Be aware, however, that you should never feel pain in yoga. Instead, you should feel whats called the good hurt or going to your edge, meaning you want to stretch yourself both physically and mentally to a place that might be outside your comfort zone but not so far outside that you ignore the warning bells going off in your head and your body screaming for you to stop.

Yoga is an exploration, meant to make you feel more relaxed and at ease within your own body, and that includes finding ease from your lower back pain.

Best Yoga Poses for Lower Back Pain

The following 9 poses are listed so they can be done in a sequence, with one pose flowing easily into the next:

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Yoga Poses For Lower Back Pain

Sitting at a desk for hours on end can cause low back pain or worsen an existing back problem. Prolonged periods of sitting can weaken the core, overstretch the low back ligaments and strain the discs and surrounding structures of the spine. Doing yoga is a great way to relieve tension, realign the spine, and strengthen the core.

Here are some of the best yoga poses to achieve a healthy lower back:

Childs Pose

Benefits: Whether you are in the beginning, middle, or end of your practice, Childs pose is a great position to get into to stretch your back out and relieve tension in your spine, shoulders, and neck.

Proper form: Start on your hands and knees in tabletop position. Separate your knees hip-width apart and exhale as you sit your glutes back toward your heels. Fold your torso over your thighs and reach your arms straight out in front of you or resting along the sides of your body. Allow your forehead to rest on the mat as you stay in this de-stressing pose for 10 breaths.

Cat and Cow Pose

Benefits: Cat and Cow pose are a pair of yoga poses that feel great on overworked back muscles. Cycling between Cat and Cow is the perfect way to begin your practice because it warms up your spine and loosens sore muscles.

Downward Dog

Benefits: Downward Dog is a great way to stretch your whole body and improve your posture. It targets the large muscles that help form your lower back, support your spine, and support your back when lifting heavy objects.

Upward-Facing Dog

Bridge Pose Setu Bandhasana

Yoga for Lower Back Pain: 16 Yoga Poses for Lower Back ...

How to do it

Lie on your back with knees bent and feet planted hip-distance apart. Keep the arms along your side and press into the feet as you inhale and lift the hips. You can link your hands together under your hips, opening the shoulder area. Lift the spine, aiming for the chest to meet the chin. Keep the breath deep and steady. Focus on keeping the feet planted firmly and the quadriceps engaged. This can also be made into a restorative posture by placing a yoga block underneath the sacrum.


Bridge pose opens the chest and shoulders. It gently stretches the hip flexors, which is important for someone who sits all day. This posture is a great way of strengthening the muscles in the back of the body, the legs, and the buttocks.

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Triangle Pose Lengthens Torso Muscles To Build Strength

Triangle pose is great for strengthening the back and legs and can help lengthen your muscles along the sides of your torso while stretching the muscle fibers along your outer hip .

Try it: Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so dont overstretch only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.

How To Move Into Spinal Twist:

Sit on the floor with your legs extended and your back straight. Bend your left knee and place your foot to the inside or outside of your right thigh, just your knee . Place your left knee on the floor behind you at the base of your spine. Place your right elbow to the outside of your left thigh. Activate your core and engage your abdominal lock. Lengthen your spine, and twist. Repeat for 5 breaths, then switch sides.

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Further Reading Beyond These Yoga Poses For Back Pain

I truly hope this yoga sequence for back pain is useful for you. I personally know how debilitating back pain can be so I hope you get some relief with yours!

Aside from the back pain yoga poses I have shared today, you may also be interested in these five yoga poses for tension headaches, and these top yoga poses for digestion.

Additionally, I have a post dedicated to the best exercises for lower back pain. Theyre simple exercises that use a stretch and strengthen approach for the surrounding muscles, that may be causing your lower back pain.

As always, please reach out if youd like to, and feel free to join the conversation below. Id love to hear from you.

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Best Yoga Poses For Lower Back Pain

5 min Yoga for Lower Back Pain

Are you experiencing lower back pain? The cure may lie in a yoga mat. Check out the poses that can help reduce pain safely and easily.

The centuries-old practice of yoga can alleviate a very modern-day problem: The chronic lower back pain that can be caused by everything from sitting at a desk all day to bad posture. Not only can yoga relax the mind and relieve stress, the poses can also unlock tight muscles in the spine, hips, and torso the muscles that support the lower back making them limber and reducing your pain. Plus yoga can help align your spine and improve your posture, as well, which can reduce the chances that your back pain returns.

If youre unconvinced about the seemingly magical effects of yoga, theres data to back it up! A 2016 study found that yoga reduced the need for medication in the treatment of chronic lower back pain. And a more recent study in 2020 reported that a customized yoga program to treat neck or lower back pain reduced discomfort and improved participants quality of life. In short, if you suffer from lower back pain, yoga may be the best medicine.

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Yoga Provides A Number Of Therapeutic Benefits

including pain relief. You can treat many different types of body pain with specific yoga poses, and I want to share with you the best yoga poses for lower back pain.

Its important that you do these with the correct form, as poor form could lead to injury or increased pain. As you do your yoga stretches, pay attention what your body is telling you.

Is there pain or tightness somewhere in your body that needs to be relieved or released? With the right yoga pose, you can alleviate these issues.

Yoga Improves Joint Flexibility

Several studies have confirmed that regular yoga practice can improve joint health. It does so by increasing joint lubrication and blood flow, which leads to better joint flexibility, mobility, and range of motion. As the health of the joints in the back improves, the amount of back pain experienced often decreases.

One of the studies, published in the journal Annals of Internal Medicine in 2011, showed that participants who took part in a 12-week yoga program had lower back pain and better back function compared to those that did not. Therefore, yoga for lower back pain can be considered as part of a holistic plan to reduce the incidence and severity of lower back pain.

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Try Yoga With Cbdmedic Pain Relief Ointment Or Cream

In addition to yoga for lower back pain, another great way to find relief is by applying CBDMEDICs Back & Neck Relief Ointment. The addition of a pain relief ointment or cream may even help you deepen your practice.

Our ointment is loaded with all-natural ingredients, namely camphor, and menthol. These natural compounds, when applied to the skin, cause a cooling sensation that distracts the pain signals in the brain for relief. Moreover, emollients such as jojoba seed oil, THC-free hemp oil, and cottonseed oil blend our ingredients together while also nourishing the skin.

No matter what, we invite you to try yoga poses for back pain as well as natural products and exercises to help you get the relief you need and deserve. We invite you to let us know which exercise helped you find relief the most.

Tips For Practicing Childs Pose:

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As you exhale, press into your palms and stretch your tailbone down to focus on strengthening your lower back. Remember, this is an active stretch!

If its more comfortable for you, you can open your knees and let your belly rest more comfortably towards the floor.

If your forehead doesnt comfortably rest on the floor, place a blanket or yoga block under your forehead.

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Yoga Positions To Ease Back Pain

Try these strengthening and stretching postures for lower back relief

According to research from Deep Heat, one in three adults surveyed have become less active since experiencing back pain and after a year spent hunched over our laptops working from home, that’s more of us than ever.

The problem is, being inactive can put excess strain on the spine which can cause a weakening of muscles in your glutes leading to more, ongoing back pain and niggles.

‘It’s vital that people with mild to moderate back pain keep moving to strengthen and stretch structures that will help relieve it,’ explains yoga expert, Celest Pereira. ‘But it’s also essential to move in the right way for the individual.’

She adds that yoga has a plethora of poses that will make you feel great, but it’s important to move in the direction where the least amount of pain can be felt to get maximum benefit.

So, to help get your back on track, Celest has put together 12 top yoga positions to help ease back pain and simultaneously strengthen your lower back muscles. So, reach for your mat and let’s get stretching

The Goddess

The goddess yoga pose is an excellent way in which to strengthen your glutes. The stronger your butt, the greater support for your spine.

Chair Pose

Super Man

Downward Facing Dog

Plank Pose

Bow Pose

Wheel Pose

Boat Pose

Warrior I

Cow Pose

Bound Angel Pose

Childs Pose

Corpse Pose

Pattern And Causes Of Back Pain

Back pain can be of two types: Acute pain and chronic pain. Acute pain is the most common type of back pain that arises due to hitting in an accident, a fall, or lifting something heavy. Usually, it lasts for a maximum period of 6 weeks. However, chronic back pain lasts for a long time, generally more than 3 months.

There are three patterns of back pain, lower back pain, middle back pain, and upper back pain.

Upper back pain arises due to poor muscular structure, muscle strain, injury, working hard for a long time, osteoarthritis, etc.

Middle back pain occurs due to aging, arthritis, fractured vertebrae, muscle strain, obesity, etc.

A painful condition that affects the lower portion of the spine is known as lower back pain. It occurs if we have a poor structure, lack of regular exercise, fracture, improper lifting, etc.

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Top 5 Yoga Asana And Lower Back Pain Relief

Lower Back Pain and Yoga

A widespread disorder, it is also one of the most overlooked disorder as well. Most people experience lower back pain at some point of time in their lives. Around 40% of total population suffer from back pain, it is said that 7 out of every 10 people have lower-back pain or discomfort. It is a common disorder involving the muscles, nerves and bones of the back.

Most common cause of pain in the lower spinal column is due to faulty posture , stress, inadequate exercise or improperly lifting up of heavy objects. Lower back pain is more common among homemakers and women.

Prevention is better than cure the very essence of Yoga. Lower back pain can be easily avoided and eliminated by instilling few simple Yoga Asana or poses on a daily basis that help to keep the lower back pain in check and improve spine health.

TOP 5 Yoga Asana and Lower Back Pain relief

Talasana This asana helps upward stretching of the spine. This helps in relieving the compression of the cartilages of the spine and stretching of the skeletal muscles. Yoga Asana for beginners watch the video

Paschimottasana Helps to stretch the whole spine forward and helps to open up the lower back, hamstrings and hips.

Konasana This helps the sideward stretching and lateral decompression of the spinal cord. Yoga Asana for beginners watch the video

Ardha Matsyendrasana Twisting action of this particular asana helps strengthen abs and obliques and energizes the spine.


Suffering From Low Back Pain


Youre not alone. 26 million Americans live with daily low back pain, and hip pain isnt usually far behind.

A lot of that can be traced back to the amount of time Americans spend sitting on our butts all day. In fact, 54% of low back pain cases can be directly attributed to sitting at a desk during the workday.

Were becoming increasingly sedentary, spending almost a third of our waking hours sitting down. Prolonged sitting leads to tightness in the hamstrings, hip flexors, and low back erector spinae muscles, as well as a weakening of the core and glutes. This muscle imbalance is referred to as lower cross syndrome and causes anterior pelvic tilt.

Our deepest hip flexors, the psoas muscles, are directly connected to our lumbar spine. When theyre tight, they tug on the lower spine, tilting your pelvis forward and causing the low back pain and stiffness so many people are intimately familiar with.

Fortunately, new research published in the Annals of Internal Medicine shows that yoga specifically targeted at reversing this tightness can be as safe and effective as physical therapy and a great addition to your chiropractic treatment plan for easing low back pain. In fact, after 3 months of daily yoga specifically targeted for relieving low back pain, the researchers found participants still taking pain medication for their low back pain had dropped by 50%.

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The Best Yoga Poses To Relieve Lower Back Pain

  • Downward Facing Dog

  • Pigeon Pose

If you suffer with lower back pain, or you want to strengthen your lower back muscles, yoga really could be the best medicine! Yoga is a mind and body therapy that treats back pain and relaxes the body. Practising yoga regularly helps you to gain awareness of imbalances and tension in your body so you are more likely to have better posture and bring yourself back into alignment. Here are some poses that may be useful in treating back pain.

Downward Facing Dog Pose

Why? This pose is a great full body stretch that stretches the lower back muscles and strengthens your spine.

How? Start on your hands and knees, hands slightly in front of your shoulders, press back, raise your knees away from the floor, pushing the bottom of your spine towards the ceiling.

Pigeon Pose

Why? This challenging pose stetches your hip flexors which are often a contributor to lower back pain.

How? Start on all fours, extend your right leg backwards, bring your right knee in between your palms, slide your left foot back, lift your chest, slowly walk your right heel to the left. Repeat on the other side.

Triangle Pose

Why? This pose strengthens your back and your legs, lengthening the muscles at the side of your body and hips.

Cat Pose

Why? A simple stretch to loosen your back muscles, improve your balance and help with your posture.

Cow Pose

Why? Cow pose helps to align the spine, stretch the back and neck, and increase flexibility.

Camel Pose


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