Yoga poses for lower back pain

Top 14 Best Yoga Poses for Lower Back Pain

Have you ever had lower back pain?

If it has happened then you can understand my point. Lower back is the most sensitive place of the body for many people. Pain in the lower back is directly related to stagnation. Because working in such pain is not less than trouble.

There may be a number of reasons for lower back pain. Sitting all day in a weak core and poor posture is the reason most people complain of back pain. It is very important to find out why there is a problem of back pain. This will help prevent this problem from occurring in the future.

But in most circumstances, doing some yoga poses, the muscles of the waist become soft. This gives great relief to back pain. This is the reason why the great yoga gurus of India created the science of yoga.

Therefore, in this article, I will give information about 14 yoga poses for lower back pain. With the practice of these Yoga poses, you can also get relief from back pain and improve posture.

Best Yoga Poses for Lower Back Pain.

1. Marjariasana-Cat pose

Yoga poses for lower back pain

To do the Marjariasana posture, come to the tabletop position on your hands and knees, arching your back and rounding it, as you push the floor down over the top of your hands and your feet. This asana helps massage the spinal cord while stretching the back and torso.

Benefits of Marjariasana for back pain

Marjariasana posture is the easiest and comfortable stretch for the waist.

2. Ardha Matsyendrasana-Lord of the Fishes Pose

Yoga poses for lower back pain

When it comes to Ardha Matsyendrasana you have many options. It is one of the basic and influential marichyasana.

Keep your left leg straight and bend your right leg so that your leg stays flat. For help, place your right hand on the ground behind you and the left-hand elbow on the right knee.

Benefits of Ardha Matsyendrasana Asana

Ardhamatsyandrasana turns our backbone. Usually, we do not get this type of strangulation. This drag is very beneficial for the reed bone.

3. Adho Mukha Svanasana – Downward Dog Pose

Yoga poses for lower back pain

This is one of the reasons that Adho Mukha Svanasana is one of the most revered postures of yoga. It can rejuvenate your entire body.

Get on your hands and feet and bring the body in a stable position. Exhale, raise the waist up.

Make the V inverted from your body by strengthening your knees and elbows.

The hands should be at the same distance as the shoulders. The feet should be equal to the distance of the back and parallel to each other.

Press your palms to the ground and strengthen your shoulders. Take long deep breaths and remain in a state of the Adho Mukha Svanasana.

Keep your eye on the navel. Exhale, bend the knees and return to the stable position.

Benefits of Adho Mukha Svanasana

From the shin to the neck, there is a stretch in the entire back of the body. This yoga poses for lower back pain is very beneficial.

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Downward-facing Dog Pose (Adho Mukha Svanasana): Steps, Benefits & Precautions

4. Halasana – Plow Pose

 yoga poses for Lower back pain

Lie straight on your back to perform the halasana. Place the arms directly on the ground next to your back.

Close the eyes and leave the body loose. Now rest the elbows on the ground and support the back with both hands.

In this posture take 1-2 breaths in and out and make sure that your balance is correct.

Now move both legs back. Stay in this posture for as long as possible. And then bring the feet back slowly.

Benefits of Halasana Yoga Poses

Halasana causes scarring in the upper back and neck.

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Precautions and Benefits for Halasana

5. PaschimottanasanaSeated Forward Bend

yoga poses for lower back pain

Paschimottanasana is easy to perform which will not only benefit you but it can open the lower back properly and provide relief from stiffness and pain.

Sit with your legs spread forward, slowly bending over the hips and hold your feet, ankles.

Instead of rounding your back, continue to move your sternum forward and lengthen the torso. If it hurts your back, bend your knees as necessary.

Benefits of Paschimottanasana

Paschimottanasana opens the lower back muscles and also reduces pain and cramps. Do not do this asana for people who have a lower back injury or a slipped disc.

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Paschimottanasana Benefits Steps and Precautions

6. Balasana – Child’s Pose

yoga poses for lower back pain

Balasana is not only an amazing way to comfort a child. It can also stretch your back and your hips. You can do this easily anytime.

To perform Balasana, sit in Vajrasana on the ground. Now while breathing, lift both hands on the walk.

While exhaling you bow down with the hips coming down. And bend until your palms hit the ground.

Now take a deep long breath in and release out. Stay in this posture for as long as you can.

Benefits of Balasana

Balasana is a comfortable seat for us. This asana provides relief to the entire body along with the waist. This yoga poses for lower back pain is very beneficial.

7. Garudasana – Eagle Pose


Garudasana can help to stretch and open your entire back. Stand in Tadasana posture.

Now bend your knees slightly, raise your right leg and place it on your left thigh.

Now balance with your toes on the floor, or hook your right foot behind your left calf.

For the arms, move the right arm to the left and bring your palms together, with the elbow bent.

Take a powerful stretch by pulling your elbows up and lift your hands above your face.

Benefits of Garudasana

Garudasana causes scratching in the middle part of the back, which opens the muscles of the back and ends cramping in them.

8. Salabhasana – Locust Pose


Shalabhasana is a great way to strengthen your back and buttocks. Lie on your stomach and keep your hands in your armpits.

Bring the chin slightly forward and place it on the ground. Close the eyes and leave the body loose. Now slowly move your legs as much as possible.

Benefits of Shalabhasana

Do this asana according to your physical ability, raise your legs as much as you can.

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9. Dhanurasana – Bow Pose

Dhanurasana for lower back pain

Lie on your stomach to do dhanurasana. Bend the ankles of both legs and set down the ankles on the hips.

Now hold your ankles with your hands. Raise your thighs and chest as much as you can. Stay in the same position for some time and return to the previous position.

Benefits of Dhanurasana

Dhanurasana is a tough asana, which brings flexibility to our bones and also makes them strong.

10. Trikonasana – Triangle Pose


Stand upright to perform Trikonasana. Make the proper distance between your legs.

Rotate your right paw by 10 degrees and your left claw by 15 degrees. Make sure your claws are pressing the ground and the bodyweight is evenly on both feet.

Take a deep long breath inward and while exhaling, turn your body to the right.

Now go down from the hips and keep your waist straight, raise your left hand up in the air and move the right hand down towards the ground.

Benefits of Trikonasana

Trikonasana brings a strain on the muscles of the waist side and also ends pain, weakness, and cramps. must try these yoga poses for lower back pain relief.

11. Uttanasana-Standing Forward Bend

Uttanasana is a Sanskrit language word. It literally means a loud stretching / stretching posture. The practice of this asana has some wonderful benefits to the body. This asana not only heals your body but also gives you new life.

During the practice of Uttanasana, the head is under your heart. Because of this, blood flow starts from the feet instead of towards the head. Due to this, a significant amount of blood and oxygen starts reaching the brain.

Also, Uttanasana is a style of moderate difficulty hatha yoga style. The duration of this should be between 15 and 30 seconds. It does not require any repetition. The practice of Uttanasana causes stretching on the hips, hamstrings, and kavas while strengthening the knees and thighs.

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12. Bhujangasana-Cobra Pose


For Bhujangasana, first, lie down on the ground directly on the stomach. Keep both hands parallel to the shoulders and while breathing, try to lift the upper part of the body with your hands. Stay in this state for some time and then come back to normal.

13. Kapotasana-Pigeon Pose


Kapotasana is beneficial for curing various types of pain in your body. This asana helps in your shoulder pain, spine pain, calf pain and increased elasticity in the hands.

14. Supta Matsyendrasana-Supine Twist

Supta Matsyendrasana

Supta Matsyendrasana is also known as Supine Twist. By doing this asana, many diseases are removed and by doing this, the horoscope power is awakened.

This asana is considered to be the complement of Halasana, Bhujangasana and Sarvangasana. This asana makes the spine bend long and strong. Along with this, it massages the internal organs and frees them from toxins.

Note: Keep in mind that these asanas will relieve back pain, but if you are in severe pain, do not do them without consulting a doctor.

2 thoughts on “Top 14 Best Yoga Poses for Lower Back Pain”

  1. Pingback: 15 Simple Yoga Poses For Back Pain Can Make Your Life Better .

  2. Pingback: Simple (But Important) yoga poses for kids. - The Shiv yoga

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