Health and Fitness

Best Yoga Poses For Lower Back Pain

Lower back pain is one of the widespread disorders and is one of the ignored disorders as well. Maximum people suffer from lower back pain at some of the other times of their lives.

More than 40% suffer from back pain in their lives. It is a highly prevalent disorder that involves the muscles, bones and nerves of your back. One of the most common causes of pain in the lower side of the spinal column is a bad posture, insufficient exercise, lifting any objects improperly and stress.

Prevention is always better than cure, and it is the essence of yoga. You can easily avoid lower back pain and eliminate it by regularly instilling some of the simple yoga asanas. It assists you in keeping your lower back pain in check and enhances your spinal health. There are schools in Rishikesh that offers the therapeutic yoga course in Rishikesh which covers detailed subjects on how yoga can be helpful to recover from back pain issues.

Before going to the yoga postures for avoiding lower back pain, let’s have a look at some of the essential tips for avoiding it:

  • Maintain a perfect posture: It is vital to maintain a good back posture and stand upright.
  • Making the core muscle strong: Toning and making the core abdominal muscles vital assist in reducing strain on your lower back muscles.
  • Enhances flexibility: There are many yoga asanas that assist in reducing back muscle tension and tightness. Yoga postures emphasize the spinal column, which is then taken good care of by doing vertical, posterior and anterior stretches. When you practice all these asanas daily, it helps you in enhancing your spinal health and the range of mobility.
  • The correct way of sleeping: Often, sleep deprivation and insomnia aggravate your back pain. Therefore, it is vital to have some restorative sleep through meditative and relaxing techniques.

Yoga is one of the gentle practices that are best for maintaining back strength and flexibility. It is also one of the most efficient tools for decreasing lower back pain, which is nowadays one of the most common causes of pain as well as disability among adults.

As per the common saying, yoga assists in strengthening and stretching the back muscles that have otherwise become tight and enhance mobility.

Yoga is comprised of several poses, also known as postures and puts importance on several breathing techniques. This posture helps you in stretching and muscle strengthening that decreases the muscular tension and develops flexibility and enhances the balance as well as strength of the bone. For advanced yoga courses then 300 hour yoga teacher training in Rishikesh is the course which you should check out.

Yoga is mainly helpful for the muscles that support your back and the spine, like the Para spinal muscles that assist you in bending your spine, along with your multifidus muscles that stabilize your vertebrae. In simple words, the benefits you get from yoga goes beyond powers. The slower movements, along with a consistent focus on perfect breathing, helps enhance the emotional aspect of the back pain by assisting to lower down the stress alleviates the depression and anxiety.

If you are suffering from back pain, yoga will help you treat back pain and the stress associated with it. Some of the perfect poses can relax as well as strengthen your body.

Practice yoga for few minutes a day, and it helps you in gaining body awareness. This allows you to notice where you are holding tension and where you have all imbalances. Make use of this awareness for bringing yourself the required balance and alignment. A 200 hour yoga teacher training in Rishikesh will offer you good information and be managed adequately.

Make yourself the power and enjoy all the benefits of following yoga postures for reducing the lower back pain:

  • Cat-cow pose: This is one of the gentle and easily accessible backbends stretches that mobilize the spine. When you practice this pose, it hurts your shoulders, neck as well as torso.

How to do:

  • Get on all your fours.
  • Keep your wrist under your shoulders and your knees under your hips.
  • Keep your weight balanced among all four points. Inhale when you look up and allow your stomach to drop down towards the mat.
  • Start exhaling when you tuck your chin to your chest, draw the navel towards your spine and then arch your spine towards your ceiling.
  • Maintain body awareness while doing this movement.
  • Do not focus on anything else.
  • Continue with the movement for at least a minute.

Which One Is Better? Online or In-Person Yoga Training?

  • Downward facing dog pose: This is one of the traditional forward bends that is quite restful as well as rejuvenating. When you practice this pose, it helps you in relieving pain in the back and sciatica. It assists in working out body imbalances and enhances body strength.

How to perform?

  • Get on all fours.
  • Keep your hands in alignment under the wrist and your knees under the hip.
  • Press into your hands, keep your toes under and then lift your knees.
  • Now move your sitting bones towards the ceiling.
  • By keeping a slight bend in your knees, try to lengthen the tailbone and the spine.
  • Place your heels slightly off the ground.
  • Press firmly to your hands.
  • Try to divide your weight evenly in-between both sides of your body, thereby paying attention to the hip and shoulder position.
  • Place your heal in alignment with your upper arms, or your chin should be tucked in slightly.
  • Hold on in this pose for about1 a minute.


  • Protracted triangle pose: It is a classic standing pose that assists you in alleviating backache, neck pain and sciatica. It might also help in relieving stress and anxiety.

How to do it?

  • In standing position, walk your feet four feet apart.
  • Now turn your right toes so that you face forward and your left toes out at any angle.
  • Now lift your arms in parallel to the floor with your palms facing down.
  • Bend forward and pivot at right hip to come forward with torso and arm
  • Now bring your hand to your leg, onto the floor and a yoga block.
  • Now extend your arm towards the ceiling.
  • Look up, then forward and then down.
  • Hold on to this pose for about a minute. Now repeat the whole exercise with the other side.
  • Sphinx posture: This is a gentle backbend that helps in strengthening your spine and your buttocks. It stretches your chest, abdomen and your shoulders. It might also help in relieving stress.

How to do it?

  • At first, lie on your stomach, keeping your legs extended behind you.
  • Involve the lower back muscles along with the thighs and the buttocks.
  • Keep your elbows under your shoulder with your forearms on the floor, and your palms should face down.
  • Now slowly lift your upper torso and your head.
  • Slowly lift and involve the lower abdominal and out using the head crown.
  • Always look straight and relax.
  • Keep your gaze straight ahead as you fully relax in this pose while at the same time remaining active and engaged.
  • Stay in this pose for up to 5 minutes.

Does yoga work?

Yes, yoga helps improve the quality of your life and helps enhance functional mobility, lower limb strength, and a boost in both your mood and better quality sleep. Look for a yoga teacher in the yoga school in Rishikesh.

So, start today without thinking much and keep your body, mind, and overall health fit and disease-free.

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200 Hour Certified Yoga Teacher, Vinyasa flow & Yin.

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