Due to the fast-paced lifestyle that most of us have these days, heath often gets neglected. With a lifestyle that demands constant travel and mental exertion, it is fairly obvious that a lot of us end up neglecting our health. This is one of the major reasons for an increase in chronic illnesses and there have been more deaths that have resulted from conditions such as diabetes and heart attacks in this decade than ever before.

This is a vicious cycle that is fuelled by a highly demanding lifestyle and work schedule where people are rushing to keep up with social engagements, work and chores. This is why most of them end up having other conditions such as joint aches and muscle aches that take longer to heal.

Although allopathic medicines are now the go to solution for any situation, they do have severe side effects and may cause long term damage to the kidney or liver if used frequently.

How do you tackle these conditions then?

The answer lies in exercises that were invented in India centuries ago and are still widely popular- Yoga.

Yoga is known to increase flexibility and tone muscles and increase muscle strength. It is known to improve vitality and is antiaging in nature as it benefits the whole body. Yoga is the most natural and soothing way to take care of your body whilst also being able to stretch and relax your mind.

This is why Yoga is the fastest and the most convenient way to tackle your health issues without the use of expensive equipment. The only thing you require is a pair of comfortable clothes and a yoga mat.

Many people these days have back aches due to the posture that they end up sitting in for long hours while working on the computer. Many youngsters these days are facing the same issues as they are burdened with highly demanding academic expectations. The lumbar region in the lower back is quite sensitive and gets affected easily, resulting in these issues.

Here are some yoga poses for lower back pain that will help you overcome your problem much faster than the other methods –

Supine Twist

This is a way to twist your body in such a manner that it releases tension from your body and allows the muscles to stretch and relax. It uses the force of gravity to ensure that your back pain can be relieved. It is one of the most effective yoga poses for lower back pain.

Start by lying down on your back. Make a T shape with your arms outstretched on the floor. Keep your palms open and facing upward. Now, bring your knees towards your chest and slowly move both your knees to one side of your body. You can start by moving them to the left side. Keep your neck neutral and do not turn to gaze at your knees. Keep your eyes fixated on the ceiling.

5 Effective Yoga Poses For Lower Back Pain Relief

Stay in this position for about 1 to 4 minutes and bring your knees back to their original position. Now repeat the same process by bringing your knees to the right of your body this time.

Sphinx Pose

This pose is a great way to tone and flex the lower back and especially the lumbar arch. When we sit a lot, the lower back tends to flatten out causing pain. This pose helps reinforce the curvature of the lower back.

Start by laying flat on your stomach. Keep your feet at hips’ width and then bring your elbows under the shoulder. If you feel there is too much pressure on your back you can bring your elbows forward.

5 Effective Yoga Poses For Lower Back Pain Relief

If you want a deeper bend, you can always place a block under your elbows. Lift your torso up and let it arch from the waist up. Hold this position for a few minutes and then release it slowly to return to your original position. Now repeat this about 6 times with some break within each attempt.

Thread the Needle

If the hips are tight, the movement that we require tends to come from the back, straining it more than normal. and causes back pain. This is why, it is necessary to free the hips to ensure that you can reduce the amount of back pain that you feel. Thread the needle is one of the greatest yoga poses for lower back pain and can help relieve back pain with great effect. It can be described as a milder version of a pigeon pose.

Start by laying on the floor and laying your soles on the ground at a distance equal to hip width. Place your right ankle on the left thigh and your foot flexed throughout the pose. Take your right arm between the spaces in your legs and then left arm outside the left thigh.

5 Effective Yoga Poses For Lower Back Pain Relief

Interlace your fingers behind the knee or on top of your shin for support. Keep the back and shoulders relaxed. Stay in this position for 1 to 3 minutes and then switch sides.

Cat and Cow Pose

This is one of the most effective yoga poses for lower back pain and can alleviate the pain to a great extent. Start by supporting your body on your hands and knees. While inhaling, lift your chest and tailbone towards the ceiling and while exhaling arch your back by pressing on your shoulder blades and dropping your head.

5 Effective Yoga Poses For Lower Back Pain Relief

Continue doing this with the rhythm of your breath. Do this for 6 or 8 slow rounds.

Downward Facing Dog

This is also one of the most reliant yoga poses for lower back ache. Downward Facing Dog is a great pose for lengthening and decompressing the entire spine at once. It stretches the hamstrings which will also help with lower back issues.

From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent and back straight and long and keep your tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer towards the ground with every passing moment.

5 Effective Yoga Poses For Lower Back Pain Relief

Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Stay in this position for 5 breaths.

Your lower back supports the whole torso, so it needs a proper care. Sitting less, moving more, stretching and strengthening the back goes a long way. Hence this position relieves a lot of the pressure built up on the lower back and eases your lower back muscles.


With these yoga poses for lower back pain, one can be assured that they will never suffer from unbearable chronic pain in the lower back. You might be able to quit taking pain medicines or perform tasks that you were unable to perform before.

These can also be used as a preventive measure and should be followed by all members of your family.

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