5 Best Yoga Poses to Reduce Lower Back Pain

Lower back pain is the most common problem that almost everyone faces in their lives. If you are dealing with lower back pain, then yoga can be the best doctor. Well, yoga is a mind-body therapy that not only relieves your lower back pains but also vanishes away the stress associated with it.

Practicing yoga daily and making it a part of your daily life can help you become more aware of your body. Well, if you still have any doubt, then it would be better if you take a 30-days yoga challenge and note the difference in your body. You can name this challenge “Yoga se hi Hoga.” Bring your body into balance and alignment by adopting the practice of yoga.

Keep reading to learn more about the yoga poses that will help you relieve lower back pain that has been hitting you for so long! Below-mentioned are some of the best yoga poses that will help you reduce lower back pain and will reward you with a healthy spine.

If you are a yoga expert, then you can perform these all by yourself. On the other hand, if you are a beginner, it would be better to enroll in an online yoga teacher training course as it will help you understand every pose with great ease and perfection.

  1. Supta Matsyendrāsana (Supine Twist)

Supta Matsyendrāsana or the Supine Twist is a great stress reliever for the entire back, be it upper, middle, or lower. You need to lie down, twist your spine, and relax. This pose will give you a healthy spine and will cure lower back pain. You need to lie down on your back, bring your arms to a T-shape on the floor, and try to touch your knees to your chest. Try to keep your shoulders on the floor. Hold the pose for 1 to 2 minutes and repeat on both sides.

2. Salamba Bhujangasana (Sphinx Pose)

Salamba Bhujangasana or the Sphinx pose is a great pose for toning your spine and helps you make a perfect arch. Start by lying down on your stomach, feet, and hip-width apart, and bring your elbows under your shoulders. Now, if you are feeling too much pressure on your shoulder, you can keep a bolster. Hold the pose for 1 to 2 minutes, and relax by lowering down your upper body on the floor. So, if you are suffering from lower back pain, you can perform this pose.

3. Yoga Sucirandhrasana Pose (Eye of the Needle Pose)

Yoga Sucirandhrasana Pose or the eye of the needle pose is a perfect pose that stretches the muscles around the hips, lower back, hamstrings, and stretches the entire back. This pose is a milder and a modified version of Pigeon Pose. Lie down on your back, bend your knees, and keep the soles of your feet on the floor. Hug your left knee to your chest and cross your right leg through your leg. Hold your left leg with both hands, stretching your entire spine. Perform this pose thrice and see the results.   

4. Marjariasana (Cat-Cow Pose)

With this simple cat-cow pose, you can stretch your hips and the entire spine. Start this pose on your hands and knees. Lift your chest and tail bone towards the ceiling while inhaling and arch your back, press through your shoulders and drop your head while exhaling. Perform this pose 4-5 times, feel the stretch, and relax your spine and lower back. Make sure that you synchronize your breath with your body while performing this yoga pose.

5. Adho Mukha Svanasana (Downward-Facing Dog Pose)

A Downward-facing dog or Adho Mukha Svanasana is a great yoga pose for lengthening your spine. This pose stretches your hamstrings that keeps your lower back pain in check. Get on all your entire body. Place your hands in alignment with your wrists, keeping your knees under your hips. Repeat the process 4-5 times and see the magical results. It’s always better to take the help of a professional prior to starting with the yoga practice. So, make sure you have certain guidance right beside you.

Final Words

Your lower back supports your entire body, so taking proper care of it is important. Sitting less, doing more yoga, stretching, and strengthening your back goes a long way in treating lower back pain. However, if you are experiencing persistent pain in your lower back, it’s always good to check with your doctor and make sure nothing is serious.