5 Yoga Postures to Get Rid Of Lower Back Pain

Lower Back Pain



Lower back pain is common in many people. It could be due to excess work, sitting for long hours in the same position, etc. Back pain and a sense of discomfort stay with them all day, which is a constant reminder of their body’s depleting energy.

  • Sphinx Pose
    • As the name suggests, this pose is a cool way to tone the spine. This pose creates the natural curve of the back.
    • Lie on your stomach with legs together (hip apart) straight behind you. Place elbows under your shoulders or bring them slightly forward if there is too much pressure on the back.
    • Raise your chest off the floor, keeping the stomach and lower half of your body rooted to the floor. Maintain the position for 1-3 minutes. Lower the upper half of the body gradually and relax. Repeat.
  • Supine Twist
    • Yoga for lower back pain can reduce the pain if done the right way. Some people might feel an extra irritation while trying this pose. Such individuals should immediately stop as continuing will cause more pain.
    • Lay on your back with arms stretched out at the sides like T. Bring your knees towards your chest slowly lowering both knees to the left, keeping your neck neutral and looking away from the knees.
    • You can keep a towel of a soft cushion under your knees to be comfortable. Hold for 1-4 minutes, gradually ease into resting position and repeat on the other side.
  • Cat and Cow Pose
    • This pose allows the flexibility of the spine; helps relieve tension in the lower back. Start on all fours. Shoulders should be over the wrists and hips over knees.
    • Inhale and lift your chest to the ceiling. Exhale while arching the spine. Continue to the rhythm of your breathing. Do it slowly for 6-8 rounds.
  • Pigeon Pose or Thread the Needle Pose
    • This pose helps in stretching the spine, lower back, outer thighs and hips. Lie on your back and cross the left foot over the right quad, and bend the right knee.
    • Hold the back of your leg and gently pull towards your chest. Stop wherever it begins to feel uncomfortable. Hold for 1-3 minutes. Relax and repeat with the other leg.
  • Down Facing Dog
    • This pose helps in decompressing and lengthening the entire spine. Start with hands and legs on the floor as in a child’s pose. Keep the hands on the floor, sit up on the knees, and raise your back in the air.
    • Spread your fingers on the floor, straighten your legs, lowering heels to the ground. Relax your head between your arms, and look at your stomach or legs. Hold for 1-3 minutes. Relax and repeat.

Yoga is a great way to reduce the pain in the lower back and strengthen up the body. The above 5 yoga postures that can help relieve pain.

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