Top 10 Yoga Poses for Lower Back Pain Relief

Every person in the world has experienced some kind of gruesome lower back pain at some point in their lives. To get rid of lower back pain, people have tried various treatment methods, including painkillers, physical therapy, chiropractors, and many more. Though pain relievers are effective in treating your pain, they have some negative effects on your health. Here, enters the power of yoga that will not only help you to combat your pain but also improve soreness and mobility. Yoga for lower back pain is extremely effective as it highlights stretching, strength, and flexibility.

Some yoga asanas for back pain are meticulously designed, which will be helpful in minimizing your pain. If your back is already affected, then you should take proper precautions while performing these yoga poses for back pain.

10 Best Yoga Poses for Lower Back Pain Relief

Let’s have a look at top 10 yoga poses for lower back pain relief you must do everyday as mentioned below:-

1. Downward-Facing Dog
2. Triangle Pose
3. Cow and Cat Pose
4. Goddess Pose
5. Tabletop
6. Butterfly Pose
7. Child’s Pose
8. Upward Facing Dog Stretch
9. Upward Forward Bend
10. Bridge Pose

1. Downward-Facing Dog

By targeting back extensors, this yoga pose helps you to overcome back pain and sciatica. This yoga for lower back pain relief improves your strength, supports the spine, and helps you in lifting objects.

To start the pose

• You need to start this pose with your hands and knees
• Place your hands in front of your shoulders
• By pressing back, elevate your knees away from the floor
• Now, lift your tailbone toward the ceiling
• To perform an additional hamstring stretch, delicately push your heels toward the floor
• Stay in the position for 5-10 seconds and repeat the posture 3 to 4 times

2. Triangle Pose

By stretching your spine, hips, and groin, this posture assuages your backache, sciatica, and neck pain.

To start the pose

• First, stand with your feet together
• Next, place your left foot back three to four feet and try to make a 45-degree angle
• Turn your chest to one side and start the posture by stretching your right arm toward the ground
• Raise your left arm toward the ceiling
• Keep both your right and left legs straight
• In the beginning, you can’t touch the ground with your right arm, but don’t overstretch
• While maintaining a straight back, bend as much as you can
• Hold the position for 5 to 10 seconds
• Now, switch to the other side and repeat the posture

3. Cow and Cat Pose

This popular yoga posture stretches your torso, shoulders, and neck.

To start the pose

• Get on all fours position
• Start the cat pose by slowly uplifting your spine and arching your back.
• Hold the position for a few seconds and then move to cow pose by raising your spine
• Press your shoulder blades back and elevate your head
• Moving back and forth from cat to cow helps your spine to maintain a neutral position
• Repeat 10 times and maintain the sequence

4. Goddess Pose

Lower back pain is common in pregnancy. You can’t take any medications during your pregnancy without asking a doctor. But you can practice some yoga poses to alleviate the back pain and improve your mobility. This is one of the best yoga poses for lower back pain pregnancy. This yoga posture is beneficial if you need to sit all day at your desk.

• Keep your feet nearly three feet apart, toes facing outward
• Bend both knees to perform a squat position
• Elevate your hands above your head and your palms should be faced inward.
• Hold the posture for several seconds

5. Tabletop

This great balance exercise focuses your back, strengthens the hips, and opens up the shoulders.

To start the pose

• Sit on the floor with your knees bent
• Keep your feet and hip above 12 inches from your bottom
• Keep your hands behind you on the floor with your fingers facing away from you
• Take a deep breath and raise your hips until your body is parallel to the floor.
• Look toward the ceiling and make an alignment with your neck and spine
• Hold your breath for 10 seconds before lowering back down

6. Butterfly Pose

By stretching your hips, this exercise opens your waist and pelvis.

• Sit on the ground and bend your knees
• Press the soles of your feet together
• Pull your heels tightly to your body as much as you can
• Now, keep your knees close to the floor.
• Try to lean forward to extend the stretch

7. Child’s Pose

This back and shoulder stretch will not only give you relief from your back pain but this is also an excellent prenatal yoga pose.

• First, start on your hands and knees
• Lean back onto your ankles, extend your arms in front of you, and palms flat on the floor
• Keep your forehead on the floor and focus on breathing while relaxing your facial muscles
• Hold the pose for 10 seconds

8. Upward Facing Dog Stretch

By engaging your back, this pose stretches your abdominal muscles.

• Need to lie down on the floor keeping your palms facing down the earth by the middle of your ribs.
• Keep your legs together and press the tops of your feet into the floor
• By using the strength of your back, try to elevate your chest above the floor
• Stretch your legs straight out at first
• Hold the position for 10 seconds

9. Upward Forward Bend

This yoga posture is ideal for the hamstrings and back muscles and releases your tight and tense shoulders.

To start with

• Stand straight with feet shoulder-width apart
• Keep your knees loose, not locked
• During exhale, hinge at your waist and bend forward
• Try to reach toward the floor
• Just bend as much as you can to make the stretch comfortable
• Hold the position for 10 seconds

10. Bridge Pose

This is a backbend inversion pose that gives you relief from backaches and headaches.

• Lie down on your back
• Bend your knees and heals drawn into your sitting bones
• Keep your arms at the side of your body
• By pressing your feet and arms, try to lift your tailbone
• Try to parallel your thighs to the floor
• Bring your palms together with interweaved fingers under your hips
• Hold this position for 10 seconds
• Release the pose and back down to the floor

The Bottom Line

These are the 10 best yoga poses for lower back pain. Excruciating back pain can make your life hell but you can subdue the pain with the aforementioned yoga poses. 10-minutes yoga per day could be sufficient to overcome your lower back pain and strengthen your back muscle.