Yoga Poses to Relieve Lower Back Pain

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Our lower back is a very sensitive area and experiencing an ache in that part of the body is quite common. Whether you have to sit all day long for work or you move a lot, the lumbar region can easily get affected. Back pain does not only affect our productivity but also has a major impact on our mood. Correcting your posture and strengthening your core muscles are a few things that can help you address the problem and prevent it from happening in future. But for immediate relief, yoga therapy can be quite beneficial. Yoga flexes your back muscles, providing relief from back pain in a short span of time. Here are 9 easy yoga poses that you can perform at your home.

​Seated Forward Bend or Paschimottanasana

How to do it:

Step 1: Sit down on the ground with your legs stretched out in front of you and hands resting by your side.

Step 2: Slowly spread your hands out to your sides and then bring them up above your head in a way that the tips of your fingers are pointing towards the ceiling.

Step 3: Inhale and draw your spine up long. When you exhale, bend your torso forward to touch your toes with your hands.

Step 4: Your belly should be resting on your thighs and your nose should touch your knees.

Step 5: Stay in this position for 4-5 breaths and then go back to the starting position.


​Child's Pose or Balasana

How to do it:

Step 1: Kneel on the floor with the base of your soles facing up towards the ceiling. Your hands should be placed by your side.

Step 2: Your toes should be together and knees slightly apart from each other.

Step 3: Exhale and lower your torso forward, resting your belly on your thighs.

Step 4: Your head should touch the mat. Now stretch both your hands in front of you to touch the mat.

Step 5: Pause for 4-5 breaths and then come back to the starting position.

Bow pose or ​Dhanurasana

How to do it:

Step 1: Lie down on your stomach with your feet hip-width apart and arms by your side.

Step 2: Bend your knees and take your heel towards your butt. Hold the ankles of both the legs with your hands.

Step 3: Inhale and lift your chest and legs off the ground. Keep your face straight and pull your legs as much as you can. Your body should be tight like a bow.

Step 4: Pause for 4-5 breaths and then come to the starting position.

​Bridge Pose or Setu Bandha Sarvangasana

How to do it:

Step 1: Lie down on your back with your feet hip-width apart.

Step 2: Bend your knees and place your hands by your side.

Step 3: Inhale and press your feet into the ground and lift your hips rolling the spine off the floor.

Step 4: Press your arms and shoulders on the ground, lengthen your tailbone and lift your back.

Step 5: Clasp your hands behind your back and hold this pose for 4-5 seconds.

​Cat-Cow Pose or Marjaryasana-Bitilasana

How to do it:

Step 1: To begin, get on all fours on the floor. Your wrists should be perpendicular to your shoulders and knees under your hips. Curl your toes and tuck them inside.

Step 2: Inhale and relax your belly so it moves down, towards the floor. Arch your back towards the ground and at the same time, tilt your tailbone and try to look upward.

Step 3: Hold this position for 4-5 breaths.

Step 4: Now, exhale and arch your spine towards the ceiling, tuck your chin into your chest and look downwards. Repeat the same 5-10 times.

​Cobra pose or Bhujangasana

How to do it:

Step 1: Lie down on your stomach on the yoga mat with your feet wide apart from each other and hands resting by your side.

Step 2: Join both your legs and bring your hands near your shoulders (palms resting by the side of chest), keeping your elbows close to the body.

Step 3: Inhale and gently lift the upper half of your body. Your elbows should be in line with your body and legs stretched with your soles facing upwards.

Step 4: Hold this pose for 4-5 breaths and then come back to the starting position.

​Extended triangle pose or Utthita Trikonasana

How to do it

Step 1: Stand straight on the floor with your feet wide apart. Turn your right foot out and turn your left foot slightly inward.

Step 2: Keep looking forward, inhale and raise your arms out to the sides so that they form a T with your torso.

Step 3: Exhale and reach your right hand down to your shin as close to the ankle. Bend as much as you can and at the same time lift your left arm up so that the tips of your fingers are pointing to the ceiling.

Step 4: The sides of your torso should be parallel to the floor and your neck should be in line with your torso.

Step 5: Look up at your left hand and pause for 2-3 deep breaths. Then repeat the same on the other side.


​Legs-up-the-wall or Viparita Karani

How to do it:

Step 1: Lie down on your back, sideways to a wall.

Step 2: Rest your legs and feet on the wall, while your head and body should be lying on the ground.

Step 3: Try to form a 90-degree angle and make sure your shoulders and hips are in line.

Step 4: Relax and practice deep breathing. After 5-10 minutes, fold your legs to your chest and roll to the side.


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