The must try yoga poses for lower back pain

yoga poses

Chronic lower back pain is one of the common reasons people go to the doctor. This pain is basically caused by lifestyle habits like working long hour at a desk job or sitting with the poor posture. The risk of lower back injury is higher in people who are obese, who have weak back and abdominal muscles. But we have a solution for this problem i.e. yoga poses for lower back pain. Almost everyone will experience lower back pain in their life time. Due to a poor diet and lack of exercise, this risk can increase day by day. The good news is, now you can relieve your back pain and completely heal your lower back with yoga. Relieving lower back pain with yoga is the best option. To do this, you just need to do poses that stretch out your lower back and target your hamstrings and hips.

Some causes of lower back pain

causes for lower back pain
There is no particular reason for back pain. However, muscle and ligament strain is seen as the most common cause. Many other conditions like fibromyalgia, spinal stenosis and ankylosing spondylitis can cause back pain. Pregnancy can also cause back pain (due to extra body weight, muscles and ligament firmness and compression of spinal nerves). Overweight people are more prone to back pain because of poor posture and extra strain of the body weight on discs and muscles. Other than that lifting heavy object or a sudden movement can cause muscle and ligaments stretch.

Symptoms of lower back pain

symptoms for lower back pain
These lower back pain symptom include any combination of the following
Difficulty in moving that can be severe enough to prevent standing and walking.
Pain that also moves around to the groin, buttocks and upper thigh
Pain that tends to be achy and dull
Muscle spasms which can be severe
Local soreness upon touching

Yoga poses for lower back pain

Spine lengthening

spine lengthening-yoga poses for lower back painSpine lengthening is one of the best yoga poses for lower back pain.  You need to sit in a comfortable position. Try placing a mat on the floor and sit cross legged (you can also sit on your bed, if you want). Your back should be straight and your shoulder should be relaxed. In case you want to practice this pose in standing position, you just have to keep your feet parallel. While breathing in, slowly raise your arms from both sides. Interlink your fingers together, with your thumb touching each other gently.


Spine stretch

Spine stretch for lower back painThis stretch can be followed after spine lengthening stretch. Continue with interlinked fingers. Your arms should be stretched straight on top of your head. Breathe out slowly and twist your body to right side gently. This will lay pressure on the hips as well. Hold this position for 2-3 long breath and inhale while coming back to the center position. Exhale, turn to your left side and again hold this position for 2-3 long breaths and inhale while returning back to the center position.


Stretching the spine forward and back ward

Stretching the spine forward and back ward for lower back painThis is also a part of the best yoga poses for lower back pain. By interlinking your fingers, breathe out and stretch your hands out to the front. Exhale while you turn to the right. Make sure both your hands are parallel to each other and they are stretched equally. Try to correct your position to avoid muscle aches. Inhale while you return to the center and exhale while turning to the right. Come back to the center, unblock the fingers and relax.


There are several health benefits of doing yoga on a daily basis like it helps to improve body postures, strengthens the back and abdominal muscles and completely relaxes the tired back. These yoga poses will help to relieve your lower back from pain and warm up your body. They will also make your back flexible.

Leave a Reply

Your email address will not be published. Required fields are marked *