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6 Best Yoga Asanas For Low Back Pain Relief

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In the modern age, lower back pain is one of the most common problems. Factors like poor posture, sedentary lifestyle, lack of physical activity are the main causes for lower back pain. Prolonged usage of pain relievers can lead to ulcers and liver damage. Many people have a question “Is Yoga good for lower back pain relief?” Yoga is an age-old proven technique to help you overcome this issue. Yoga combines the technique of stretching and breathing exercises to alleviate pain. Regular practice these yoga poses each day can benefit you from lower back pain and avoid you from all kind of spinal disorders. Check out this article to learn about Yoga poses to help you lead a pain-free life.

Yoga Asanas to Relieve Lower back pain

Causes of Lower Back Pain:

  • Muscle or ligament strain
  • Fibromyalgia, osteoporosis,
  • Osteoarthritis, spinal stenosis and Ankylosing spondylitis
  • During Pregnancy
  • Obesity

Can Yoga Help With Lower Back Pain?

Yoga helps in strengthening the spine and offer quick relief from pain and discomfort. Following are some of the key benefits of Yoga.

  • Yoga improves in muscle strength in back and abdomen areas
  • Stretching exercises help in releasing tension from the muscles and offer relaxation
  • Yoga also promotes better flexibility of joints and muscles
  • With a rhythmic flow of breath while performing asanas, one can experience an improved sense of balance, body alignment and good posture.
  • There is also an increased self-awareness to help the individual avoid the causes for pain in future.

Yoga Therapy for Lower Back Pain:

Now, below we mention some best yoga poses for lower back pain and they are as follows;

1. Downward Dog:

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Adho-Mukha Asana or Downward dog position helps in building muscle strength in spine. The pose gets it name from its resemblance to the way a dog stretches it body to release tension from its muscles.

How to Do:

  • This pose will support in spinal traction and lower back fitness.
  • Stand Lie down on the floor fronting the ground and place your hands in front of you. Flatten your palms on the floor.
  • Boost your hips off the ground by balancing yourself on your feet and hands. High your hips as much as you can, till you feel a calming stretch in your back.
  • Take 5 to10 breaths in this place.


One or two rounds to get rid of pain

2. Talasana (Palm tree pose):

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Talasana helps in stretching the spinal muscles and offer better physical, mental balance. IT also stretches the muscles in the abdomen to improve better digestion. You will also notice toned muscles.

How to Do:

  • Stand straight, feet shoulder width not together, hands on sides, chin drawn in. Maintain spine and neck straight.
  • Increase both arms up and heels instantaneously, increase on toes, inhaling for two seconds.
  • Keep this pose, holding breath for four seconds. Later this brief standstill, coming back to regular position by spinning the arm backwards and downwards, concurrently lowering heels, although respiring for two seconds back to initial position.


Practise For 1 Round, each comprising of 10 times

See More: Eye Exercises Yoga

3. Supine Hamstring Stretch:

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Hamstrings are a group of muscles at the back of your thigh that run from your pelvis to your knees. This exercise can help in stretching the hamstrings and muscles in lower back to get rid of pain.

How To Do:

  • Setting on your back, twist your right knee into your chest and place a strip or rolled-up towel round the ball of your foot.
  • Flatten your leg to the ceiling. Press out over both heels. If the lower back feels stressed, twist the left knee and place the foot on the ground.
  • Grasp for 3-5 minutes and then change to the left lease for 3-5 minutes.


Repeat this pose for 10 times

4. Pigeon:

Pigeon hips pose

Pigeon pose or Eka Pada Rajapotasana helps in opening up the hip joint and release stress and tension from your lower back. This exercise is particularly recommended for people with sciatica.

How To Do:

  • Take your right knee after your right wrist with your lower leg at a diagonal to your left hip.
  • Square off your hips to the ground. Curve forward.
  • Enlarge the elbows and place one hand on top of the other as a pillow for your forehead.
  • Grasp 2-3 minutes and then shift to the left side for 2-3 minutes.


Repeat the pose 5 times on each side

See More: How To Reduce Belly Fat By Yoga

5. Cat/Cow Poses:

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This asana resembles the cat and cow poses and hence the name. It helps in stretching the spinal muscles to get rid of lower back pain, sciatica, neck and shoulders. It also improves the lung capacity for better breathability.

How To Do:

  • Get on your hands and knees with your hands lined up underneath your shoulders and your knees in line with your hips.
  • Inhale and bend your spine so that belly drawing towards the floor, bottom highs toward the sky and your head slopes back.
  • Exhale and expose the belly inner, bending the back upward, twisting your chin to your chest, and pushing your tailbone under.
  • Repeat these two postures, mildly stretching up on the inhale and curling in on the exhale, as many times as you like.


Repeat it for 5-20 times for each pose.

6. Twist The Spine:

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Spinal twist helps in realigning spinal disorders and improve flexibility. It also stimulates internal organs and removes toxins from abdomen. The asana helps in lengthening the spine and alleviate pain.

How To Do:

  • Place your left hand on your right knee. Take a deep breath and gradually curl your body to your right side.
  • You can also place your right hand on the ground close your right hip. Stretch ascending by pressing your hand alongside the floor.
  • Try to keep your back as straight as conceivable. Inhale and come back to your middle position.
  • Recap the same stretch on the left side. Draw your tummy in for a deeper stretch.


5 minutes on each side

See More: Yoga Anatomie

Precautions To Follow:

Before practising Yoga, you need to follow certain precautions to avoid injuries:

  • Yoga must always be done on empty stomach. Never perform asanas immediately after food and drink.
  • If you have strained muscles or injuries, performing Yoga is not recommended
  • Yoga asanas must be performed under the supervision of a trained instructor to ensure right posture.
  • Always stretch your body within its limits. Over performing asanas can be dangerous.

Yoga can work miracles for spinal issues if performed correctly. However, the recovery period may vary from person to person based on various factors like age, spinal health etc., Along with understanding the benefits of these poses, gaining knowledge on what poses to avoid is crucial. You can also make modifications to perform these poses within your comfort zone. If you are suffering from acute pain, it is recommended to rest for a while before getting back to your regime.