10 Best Yoga Poses for Lower Back Pain Relief

By Olaotan Richard | March 14, 2023

Yoga is a holistic practice that has been around for centuries. It involves physical postures, breathing exercises, and meditation techniques that can benefit both the mind and the body. One of the many benefits of yoga is its ability to relieve lower back pain, a common ailment affecting millions of people worldwide. This article will discuss the 10 best yoga poses for lower back pain relief.

Child’s Pose (Balasana)

Child’s Pose is a gentle yoga posture that can help to stretch and release tension in the lower back muscles. To perform this pose, begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Lower your hips back towards your heels, extending your arms forward and resting your forehead on the mat. Hold this pose for 5-10 breaths, allowing your lower back to relax and release.

Downward Facing Dog (Adho Mukha Svanasana)

Downward Facing Dog is a popular yoga pose that can help to strengthen the entire body, including the lower back muscles. To perform this pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Lift your hips up and back, straightening your arms and legs and forming an inverted “V” shape with your body. Hold this pose for 5-10 breaths, focusing on lengthening the spine and stretching the hamstrings and calves.

Cobra Pose (Bhujangasana)

Cobra Pose is a gentle backbend that can help to relieve tension in the lower back muscles. To perform this pose, start by lying on your belly with your hands under your shoulders and your elbows close to your sides. Inhale and lift your chest off the mat, keeping your elbows close to your sides and your shoulders away from your ears. Hold this pose for 5-10 breaths, focusing on lengthening the spine and opening the chest.

Cat/Cow Pose (Marjaryasana/Bitilasana)

Cat/Cow Pose is a gentle yoga sequence that can help to mobilize the spine and release tension in the lower back muscles. To perform this pose, begin on your hands and knees with your wrists under your shoulders and your knees under your hips. Inhale and lift your tailbone and head up towards the ceiling, arching your back and stretching your belly towards the floor (Cow Pose). Exhale and round your spine, tucking your chin to your chest and drawing your belly towards your spine (Cat Pose). Repeat this sequence for 5-10 breaths, moving slowly and smoothly with each inhale and exhale.

Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a deep hip opener that can help to release tension in the hips and lower back. To perform this pose, start on your hands and knees with your wrists under your shoulders and your knees under your hips. Bring your right knee forward and place it behind your right wrist, extending your left leg back behind you. Slowly lower your hips towards the floor, keeping your spine long and your chest lifted. Hold this pose for 5-10 breaths, then switch sides.

Triangle Pose (Trikonasana)

Triangle Pose is a standing yoga posture that can help to stretch the hamstrings and release tension in the lower back muscles. To perform this pose, start standing with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in slightly. Reach your left arm towards the left side of the room, lengthening your left side body. Slowly lower your left hand towards your shin, ankle, or the ground, and extend your right arm toward the ceiling. Hold this pose for 5-10 breaths, then switch sides.

Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a gentle backbend that can help to strengthen the lower back muscles and stretch the hip flexors. To perform this pose, lie on your back with your knees bent and your feet hip-width apart. Press your feet and arms into the floor, lifting your hips up towards the ceiling. Interlace your hands behind your back and roll your shoulders underneath you, lifting your chest towards your chin. Hold this pose for 5-10 breaths, then release back down to the floor.

Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is a gentle backbend that can help to relieve tension in the lower back muscles. To perform this pose, lie on your belly with your elbows under your shoulders and your forearms on the floor. Press into your forearms, lifting your chest up off the floor and lengthening your spine. Keep your shoulders away from your ears and your gaze forward. Hold this pose for 5-10 breaths, then release back down to the floor.

Seated Forward Fold (Paschimottanasana)

Seated Forward Fold is a gentle yoga posture that can help to stretch the hamstrings and release tension in the lower back muscles. To perform this pose, sit on the floor with your legs extended in front of you. Inhale and reach your arms up towards the ceiling, lengthening your spine. Exhale and hinge forward from your hips, reaching for your shins, ankles, or feet. Hold this pose for 5-10 breaths, focusing on lengthening the spine and stretching the backs of the legs.

Legs Up the Wall (Viparita Karani)

Legs Up the Wall is a restorative yoga pose that can help to relieve tension in the lower back muscles and promote relaxation. To perform this pose, lie on your back with your hips close to a wall. Extend your legs up the wall, resting your feet on the wall and your arms by your sides. Relax into this pose for 5-10 minutes, focusing on slow, deep breathing and allowing your body to release tension.

In conclusion, yoga can effectively relieve lower back pain, and these 10 yoga poses are a great place to start. However, it’s important to remember that yoga is not a substitute for medical treatment, and you should always consult with a healthcare professional before starting any new exercise regimen, especially if you have a pre-existing medical condition or injury. With consistent practice, these yoga poses can help to alleviate lower back pain, improve flexibility and mobility, and promote overall health and well-being. Incorporate them into your daily routine and see the difference they can make.

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