Effective Yoga Poses for Lower Back Pain Relief


Lower back pain is one of the most common chronic conditions. Even if you have never experienced an injury to your back, you can still suffer from this nuisance pain. Without regular movement and stretching, the hip and pelvic muscles tend to tighten up, which triggers lower back discomfort. This is especially true for women, who sometimes face additional challenges with lower back pain at various times of their menstrual cycle.

Instead of using over-the-counter pain medication to relieve lower back pain or just deciding to live with the discomfort, yoga moves can help you relieve the pain. Yoga is gentle and can be performed by just about anyone, so do not worry if you are not yet an avid fitness buff. As a matter of fact, many people begin an exercise routine with yoga and eventually incorporate cardiovascular and strength training into their daily routine as their bodies become stronger and more flexible.

What are the top 4 yoga moves to relieve lower back pain?

Wide Squat

This pose looks a little awkward, but it does wonders for your lower back. Stand with your feet wider than hip-width apart and ease your pelvis into a squatting position. Keep your feet flat on the floor and ease your bottom as close to the floor as possible without touching. You can use your hands for balance, but as you master the pose, place your palms together in front of you. Take deep breaths while in the pose and hold for up to 30 seconds.

Happy Baby Pose

I’ve found this one to be most effective of all the poses for relieving any back tension I experience. Plus, it’s a fun pose!

Lay back and bend both knees toward your chest. Allow your knees and calves to fall open, so your pelvis is fully exposed to the ceiling. Your arms can rest on the floor beside your legs. As you stretch your knees toward your ears, press your lower back and pelvis into the floor. If done properly, you will feel tension in your hips and pelvis release and melt into the floor as you hold the pose for up to 30 seconds.

Spinal Twist

This is one of the best stretches you can give your back muscles. Sit on the floor with your legs stretched forward. Bend your right leg so the foot rests against your left buttock. Bend your left leg with the knee facing upward and place this foot to the outside of your right knee.

Spread your arms outward from your sides and gently twist to the left until your right elbow can be placed on the outside of your left knee. Put your left palm on the floor behind you and twist your neck gently to the left. You should feel a gentle stretch throughout your entire back, as well as along your sides, in the backs of your arms, in your neck, and hips. Hold the pose for 10 to 60 seconds and then try it on the opposite side.

Standing Forward Bend

This pose is a simple stretch that focuses on your back, hips, and hamstrings. Stand up straight with your arms at your size. Inhale and exhale deeply, raising your arms above your head. Bend at the waist and place your palms on the floor, if possible. If not yet to that point, your hands can rest on your feet, ankles, calves, or thighs. You should feel a gentle stretch along the backside of your body.

As you remain in the pose, your body should relax into it, allowing you to bend and reach a bit further. Use your thigh muscles to hold this pose for 10 to 30 seconds, and then roll your spine into a standing position. You can repeat this pose if you like.

Lower back pain can be so severe it affects your quality of life. If you have injured your back, you should work with a doctor to heal the injury. Yoga might be part of your rehabilitation. If you are simply experiencing tension and tightness in your back without injury, yoga is a great way to work through it.


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