8 Yoga Poses To Get Rid Of Lower Back Pain

Lower Back Pain is one of the most common problem of every adult’s life. Around 80% of the people had faced this problem in their lives, either it is ache from sitting too long or it is chronic discomfort which can be occured due to poor posture, stress and injury. Yoga with mindful breathing and stretching can help you to get rid of this back pain. It even strengthen your supportive muscles.

In this article, we’ll be discussing about some of the yoga poses that actually works for lower back pain relief. These poses will also help you enhancing your spinal health and will improve your flexibility. The good news is- these poses are perfect even for beginners. So, let’s get started.

1. Child’s Pose or Balasana

How to do it?

• Kneel down on your mat.
• Sit your hips towards your heels ( place a cushion between your heels and hips for better support ).
• Now, extend your arms forward and let your forehead rest on the floor.
• Breathe deeply and hold it for 1-2 minutes.
• Focus on lengthening the spine with each and every exhale.

Benefits:

• It heps to stretch the lower back, hips and thighs.
• Calms the nervous system.

2. Cat- Cow Stretch or Marjaryasana- Bitilasana

How to do it?

• Begin with a tableto position.
• Inhale: Arch up your back, lift your tailbone and head ( Cow pose ).
• Exhale: Round your back and tuck your chin and pelvis ( Cat’s pose ).
• Move slowly with your breath. Keep the movement smooth.
• Do this cycle 8-10 times.

Benefits:

• Helps in loosening the stiffness in the lower back.
• Warms up the spine.
• Aligns the posture properly.

3. Downward Facing Dog or Adho Mukha Svanasana

How to do it?

• Form an inverted V shape.
• Lift your hips up and back.
• Press heels towards the floor but it’s not necessary to touch them on the floor.
• Relax your hand and neck.
• Hold it for 30 seconds to 1 minute.

Benefits:

• Stretches the back and thighs.
• Relieves pressure on the back.

4. Sphinx Pose

How to do it?

• Lie on your stomach and let your legs extended.
• Place your elbows under the shoulder.
• Press into your forearms and lift up your chest.
• Keep your pelvis on ground.
• Hold it for 30 seconds to 1 minute.

Benefits:

• Encourages healthy curve.
• Strengthens the lower back.

5. Supine Twist or Supta Matsyendrasana

How to do it?

• Lie on your back.
• Hug your right knee over your chest.
• Cross it on your left side.
• Keep both shoulders on ground.
• Hold it for 1 minute.

Benefits:

• Improves spinal flexibility.
• Improves digestion too.
• Stretches the spine gently.

6. Reclining Pigeon Pose

How to do it?

• Lie on your back and cross your right ankle over your left thigh.
• Place your hand behind your left thigh and pull the leg towards your chest.
• Keep your head and shoulders relaxed.
• Hold for 1- 2 minutes per side.

Benefits:

• Opens tight hips.
• Relieves back pain.

7. Bridge Pose or Setu Bandhasana

How to do it?

• Lie on your back and bend your knees.
• Lift up your hips.
• Hold it for 30 seconds to 1 minute.

Benefits:

• Strengthens core muscles to support the spine.
• Improves posture.

8. Legs up the wall or Viparita Karani

How to do it?

• Sit sideways of the wall and try to lift your legs.
• Lie on the back and hips touched to the wall.
• Rest your arms and close your eyes.
• Hold for 5 to 10 minutes.
• Better use a folded blanket or a cushion under your hips.

Benefits:

• Reduces pressure on the lower back.
• Promotes relaxation.
• Improves blood flow.

Final Thoughts

Remember, healing takes time. Bring consistency in your yoga practises. It’s not only good for your physical health, but it’s the best practise to release tension, stress and anxiety. And these poses mentioned above, can help you getting relief in your lower back pain. Go at your own pace.