Yoga for Lower Back Pain: 10 Easy Poses, How to do, and More

The 10 Best Yoga Poses for Lower Back Pain

1.       Child's Pose (Balasana)

2.       Cat-Cow Stretch (Marjaryasana-Bitilasana)

3.       Downward-Facing Dog (Adho Mukha Svanasana)

4.       Cobra Pose (Bhujangasana)

5.       Bridge Pose (Setu Bandha Sarvangasana)

6.       Seated Forward Bend (Paschimottanasana)

7.       Half Pigeon Pose (Ardha Kapotasana)

8.       Locust Pose (Salabhasana)

9.       Spinal Twist (Ardha Matsyendrasana)

10.   Happy Baby Pose (Ananda Balasana)

How to Do

1. Child' Pose (Balasana)

1. Get down on your knees.
2. Seat back on your heels slowly and keep your spine straight.
3. Raise your both hands up.
4. Slowly stretch your arms forward while exhaling, resting your head and upper body on floor.
5. Relax your shoulders for while.
6. Hold the pose as long as it is comfortable.
7. To release pose, carefully push yourself back with the help of your hands and sit on heels.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. Start in a neutral position with your spine, aligning your head and tailbone.
3. On an inhale, lower your belly and lift your head into Cow Pose. Arch your back slightly and lift your head and tailbone toward the ceiling.
4. On an exhale, round your spine toward the ceiling, draw your chin toward your chest, and draw your buttocks toward your heels. This is Cat Pose.
5. This he repeats the flow between two poses, inhaling into the cow and exhaling into the cat for several rounds.
6. To let go, return your spine to neutral and rest in Child's Pose or simply lean on your heels.

3. Downward-Facing Dog (Adho Mukha Svanasana)

1. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
2. Point your toes down and lift your hips up and back to form an inverted V shape. Keep your hands and feet firmly on the floor and your body in a straight line from head to heels.
3. Press your hands and fingers into the floor and lengthen your spine until your sit bones reach the wall behind you.
4. Relax your head and neck and keep your ears in line with your upper arms.
5. Hold the pose as long as you are comfortable and take a deep breath.
6. To release, slowly return your hips to your knees.

4. Cobra Pose (Bhujangasana)

1. First, lie on your stomach, extend your legs behind you, and place your hands under your shoulders.
2. Place your hands on the floor with your elbows close to your body.
3. As you inhale, keep your elbows close to your body and lift your head and chest off the floor.
4. Relax your shoulders away from your ears and lift your chest.
5. Engage your core while keeping your glutes and hamstrings on the floor.
6. Hold the pose as long as you are comfortable and take a deep breath.
7. To release, slowly return your head and chest to the floor as you exhale.

5. Bridge Pose (Setu Bandha Sarvangasana)

1. Lie on your back with your knees bent and your feets flat on the floor.
2. Place your arms and palms down.
3. As you inhale, press your legs and arms into the floor and lift your hips toward the ceiling.
4. Engage your glutes and core while keeping your shoulders and head on the floor.
5. Clasp your hands under your pelvis and press your arms down to lift your hips high.
6. Hold the pose as long as you are comfortable and take a deep breath.
7. To release, slowly lower your hips back to the floor as you exhale.

6. Seated Forward Bend (Paschimottanasana)

1. Sit on the floor with your legs wider.
2. Bend your legs so that your toes point toward the ceiling.
3. Inhale and raise your arms, exhale and move forward from your hips.
4. Reach forward toward your toes or feet to straighten your back and engage your core.
5. If you can't reach your toes, use straps or towels to hold your feet steady, or use blocks to rest your head on your feet.
6. Hold the pose as long as you are comfortable and take a deep breath.
7. To release, exhale, and slowly return to sitting position, raise your arms to release the forward bend.

7. Half Pigeon Pose (Ardha Kapotasana)

1. Start in a tabletop position on your hands and knees.
2. Bring your right knee forward and place it behind your right hand, bringing your right ankle closer to your left wrist. Make sure your right knee is at a 90 degree angle to his.
3. Extend your left leg back and lower your hips toward the floor.
4. Place your left knee and instep on the floor.
5. Slowly lower your torso toward your front leg and bring your forehead closer to the floor.
6. Extend your arms forward or use your arms for support.
7. Hold the pose as long as you are comfortable and take a deep breath.
8. To release, gently push your hands and knees back and repeat the pose on the other side.

8. Locust Pose (Salabhasana)

1. Begin by lying on your stomach with your hands resting alongside your body, with your palms facing up.
2. Keep your feet together and your toes pointing back.
3. As you inhale, lift your head, shoulders, and legs off the floor simultaneously by engaging the muscles of your back and glutes.
4. Keep your arms straight and parallel to your body, and extend through your fingers.
5. Keep your neck in line with your spine, and your gaze forward.
6. Hold the pose for as long as you feel comfortable, taking deep breaths.
7. To release, exhale and slowly lower your head, shoulders, and legs back to the floor.

9. Spinal Twist (Ardha Matsyendrasana)

1. Sit on the floor with your legs out in front of you. Bend your right knee and place your right foot outside your left knee.
2. Place your left hand behind you and your right hand on the outside of your right knee.
3. Inhale and lift your chest, exhale and twist your torso to the right.
4. Place your left hand on the floor behind you and your right hand on the outside of your right knee.
5. Keeping your left sit bone on the floor, press your right knee down with your right hand.
6. Look over your right shoulder and hold the pose for as long as you are comfortable while breathing deeply.
7. To release, inhale as you return to center and repeat the pose on the other side.

10. Happy Baby Pose (Ananda Balasana)

1. Lie on your back and allow your knees to come closer to your chest.
2. Hold the outside of the foot with your hands
3. Gently bring your knees under your armpits so that your knees are wider than your torso.
4. Keeping your legs bent, press your hips into the floor.
5. Hold the pose as long as you are comfortable and take a deep breath
6. To release your hands, slowly lift your feet and straighten your feet back toward the floor.

Wrapping Up

It's best to consult with a yoga teacher or physical therapist to ensure proper alignment and modifications for your individual needs. Additionally, it's important to be mindful of your own body, and listen to it, if you feel any discomfort or pain, stop the practice and seek professional help.

FAQs

Should I continue yoga if the pain increase during practice?

If you experience an increase in pain during your yoga practice, it's important to stop and listen to your body. It may be that you're pushing yourself too hard or attempting poses that are too advanced for your current level of flexibility. In this case, it's best to back off and focus on more gentle, restorative poses until you're ready to progress.

How often should I practice yoga to see benefits for my lower back pain?

The frequency of your yoga practice will depend on your individual needs and goals. It's best to start with a few sessions a week, and gradually increase the frequency as you feel more comfortable.

Are there any specific breathing techniques that can help with lower back pain?

Specific breathing techniques such as diaphragmatic breathing, which involves breathing deeply into the belly, can help to relax the muscles in the lower back and alleviate pain. Also, pranayama such as Nadi Shodhana and Anulom Vilom can be helpful in reducing stress and anxiety which can be the contributing factors for lower back pain.