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5 Simple Yoga Poses for Lower Back Pain

Yoga Poses for lower back painIs your lower back aching? There’s a yoga pose for that.

If you’re dealing with lower back pain, yoga may be just the perfect remedy. There can be a ton of causes of lower back pain. The common factors contributing the lower back pain is a weak core and poor posture like sitting all day in a chair or a couch. 

Following are 5 simple yoga poses which can be practiced any anyone; You do not need to be a yoga expert to practice these poses. 

Please note that these poses are for a lower back pain more of a general pain or discomfort. If you have any history of lower back injuries, problems or experience pain that lasts more than 72 hours without improving, it's best to see a doctor or a physical therapist before doing any of these moves.


1. Child's Pose (or Rabbit Pose)

Child’s Pose is one of the core positions in many yoga practices. It is both a resting and an active position. Child’s Pose not only relieve your back pain it will also help in stretching your hips, thighs, and even ankles. 

Child Rabbit Yoga Pose

  1. Start on all fours. Your shoulders should be above your wrists and your hips are above your knees.
  2. Try to straighten your neck and spine.
  3. Take a slow inhale and as you exhale, move your buttocks halfway back toward your heels and rest your forehead gently on the ground, with your arms extended out in front of you.
  4. Hold for one to three minutes. 


2. Downward-Facing Dog

Downward Facing Dog (or Adho Mukha Svanasana) is one of the most widely recognized yoga poses. Practicing this pose can help relieve back pain and sciatica. It is also a great way to stretch out your hamstrings and calves. 

 downward facing dog

  • Start in all fours. Set your hands slightly forward of your shoulders and your knees directly below your hips and. 
  • Spread your fingers wide. Keep index fingers parallel to each other. Also turn your toes under.
  • Gently Inhale and while exhaling press into your hands and lift up your knees.
  • Initially keep a slight bend in your knees and lengthen your spine and tailbone.
  • Keep your heels slightly off the ground.
  • Press firmly into your hands.
  • Relax your head between your arms, and direct your gaze through your legs or up toward your belly button.
  • Try to hold for one to three minutes.


3. Cat-Cow Pose

It is the perfect poses for an achy, sore back. It brings movement to the spine and muscles of the back and shoulders while providing a gentle massage to the spine and stomach organs.

Cat Cow Yoga Pose

  1. Start with all fours
  2. Make sure your knees are directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. The back should be straight and relaxed.
  3. Inhale and as you inhale look up at the ceiling. Let your stomach drop down and curve your spine. This is the Cat
  4. Exhale and as you exhale tuck your chin towards your chest. Draw your belly button into your spine. Round your spine toward the ceiling. This is the cow. 
  5. Do this 6-8 times. 


4. Sphinx Pose

When we sit for long hours , the lower back tends to flatten. This can cause lower back pain.The Sphinx Pose is a gentle way to extend the back and strengthens your spine. As a result it activate muscles along the spine. It also stretches other parts of your body such as the chest, shoulders, and abdomen.

Sphinx Pose Yoga Lower Back Pain

  1. Lie on your stomach with your legs extended behind you. Keep your feet hip-width apart.
  2. Bring the elbows under the shoulders, with the palms facing down, flat on the mat. If you got too much pressure on your lower back, bring your elbows a bit forward.
  3. Slowly lift up your upper torso and head.
  4. When lifting ensure that you’re using your spine.
  5. Look straight ahead as you fully relax in this pose.
  6. While in the pose engage your lower abdominals to support your back.
  7. Stay in this pose for up to 5 minutes.

5. Two-Knee Spine Twist

The Two-Knee Spine Twist is a great tension reliever for the entire back. This movement stretches your spine and helps to open hips and back which promotes movement and mobility.

Two-Knee Spinal Twist Mobility Yoga pose


  • Lay on your back
  • Keep your arms at a T-shape on the floor,
  • Draw your knees towards the chest.


  1. Gently lower both knees/legs to the left, while keeping the knees close the entire time.
  2. While bringing your knees down turn your neck away from the knees.
  3. Rest the knees on a pillow or the floor. Relax and hold in this position, holding for 20-30 seconds.
  4. Gently bring the legs back up to the center
  5. Now similarly repeat the process on the right side.

Remember that these are not the only Yoga poses that will help with back pain. There are many other You can start with one or two exercise at home with as little as 10 minutes per day and see the improvement. If you do see an improvement you can move to other poses. 




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