Best 6 Yoga Poses For Lower Back Pain to Relieve Lower Back Pain Fast


If you have been suffering from back pain and looking for how to get rid of it, l have here the best 6 yoga poses for lower back pain to relieve lower back pain fast.

Back pain has become extremely common these days, especially in adults who have sedentary jobs and have to sit in front of the personal computer for most hours of the day. Moreover, poor body posture, sleeping in the wrong position, and lifting heavy weights, etc are some of the common reasons why people experience terrible back pain.

What Does Yoga Do for Back Pain?

Yoga for back pain usually works on your back, hips and hamstrings and

  1. it strengthens your back, hip and hamstrings too
  2. Enhances flexibility
  3. Alleviates stress and anxiety
  4. Regulates blood circulation
  5. Improves balance
  6. Improves quality of life

Best 6 Yoga Poses For Lower Back Pain to Relieve Lower Back Pain Fast


1. Cat Pose

Best 6 Yoga Poses For Lower Back Pain to Relieve Lower Back Pain Fast


Cat pose is probably the easiest and one of the most relaxing yoga poses. After you come down on all fours, you have to keep your wrist and shoulders are in line and so are your knees and hips. Spread out your palms flat on the mat and relax. Exhale deeply and bend your back, tuck in your tummy. The cat pose strengthens your back, corrects your posture and relieves you of back pain.

2. Mountain Pose


Stand absolutely straight with your neck and spine in line and straight too. With legs shoulder width apart, rest your hands on the sides. Take a deep breath, inhale and lift your hands up to clasp them together. Also, lift your ankles upwards to feel the stretch in your calf muscles. Lift high enough to stand on your toes for 15 seconds. Exhale and get back to the starting position. This position stretches your back, works on your back, hips and your calf muscles.

3. Cobra Pose


Lie down on your tummy on the floor with the upper body stretched out like a cobra. With legs pointing out, lie with hands on either side of the chest and palms flat on the spread. Remember to keep hands and shoulders in line. Inhale deeply, and move your shoulder and head backwards as much as you can without putting pressure on the palms. Hold in this position for 7 to 10 seconds. Exhale, relax and come to the initial pose. This pose improves your posture, eases back pain, especially sciatica pain and strengthens the back muscles.

4. Child Pose

Child’s pose is one of my own favorite yoga poses for lower back pain. It’s the most relaxing pose out of all the yoga poses. Sit on your knees and bring your torso forward. Bring your head forward to rest in front of you on the mat. Lower your tummy to touch the knees comfortably and extend your arms as much as you can, remaining in a comfortable position. Stay in the position, breathe and relax. You will the stretch in your back. This is easy to do and alleviates back pain drastically. It improves your posture, relieves stress and back pain, and the best thing about the pose is, you can do it even when you’re in bed!

5. Downward Facing Dog

Downward facing dog is a great way to elongate the spine and stretch the muscles in the back of the legs, which are often tight from sitting. It also stretches the upper back, shoulders and arms. My favorite yoga poses for lower back pain.

You can begin this pose on all fours in the table top position, but with your hands slightly ahead of the shoulders with your fingers spread out. Get onto the balls of your feet; begin bringing your knees away from the floor. Lightly press your tailbone toward the front of your pelvis as you lift the sit bones – the bones in your buttocks – upward toward the ceiling (these steps sound strange, but try it – you will feel the difference between following them and simply raising your buttocks). Exhale as you lower your heels to the floor and straighten your knees. Essentially, you want to form an in inverted “V” from your wrists to your heels.

In this position, push your palms and heels into the floor, and try to further elongate your torso and legs while keeping the sit bones lifting toward the ceiling. Your head should be centered between your upper arms.

6. Plank Pose

The plank is one of the best exercises for toning your entire core muscle group. You can start from the table top position again. Lower yourself onto your elbows and forearms. Walk you feet back all the way; your shoulders should be directly over your elbows. Roll your forearms so that the side that aligns with your pinky finger is against the floor. You should now have only your elbows, forearms and feet touching the floor.

You want close to a straight line connecting your heels and head, but with the buttocks slightly raised. You can achieve the right position by pushing the front of your thighs upward while pushing your tailbone downward. Your neck should be aligned with your back.

Hold the plank for 10 seconds if you are a beginner; lengthen duration to 30-60 seconds as your strength increases.

Regular yoga practices keeps all sorts of muscle pain away, and improves your quality of life too. People who do yoga regularly are more content and satisfied with their lives. Many dance fitness studios offer yoga classes for children and adults. If you have back pain or want to have a happier life, then find a nearby place where they offer yoga.

Yoga is not exercise, it’s a lifestyle.

Want to get rid of back pain? Yoga is the best way out of it. Yoga not only strengthens your back but it also makes your hamstrings and hips strong. It is the best form of exercise to enhance flexibility, improving balance and to relieve stress and anxiety.

Recommended reading: Top 6 Yoga Poses For Back Pain Sciatic Nerve Pain Relief

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