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Discover the Best Yoga Poses for Lower Back Pain

Best Yoga Poses for Lower Back Pain

According to a study published in Lancet Rheumatology, there are 87.5 million cases of low back pain in India.  

Dr Nitin Mane, a senior physiotherapist and fitness manager at Atmantan Wellness Centre, says: “In India, currently, one out of every six individuals has a history of lower back pain. The lower back, which starts below the ribcage, is called the lumbar region. Pain in this region can be intense and is one of the top causes of missed work.”

However, it may go away after some time on its own. But the pain can increase steadily, making our movement difficult. So, if you are looking for ways to get your back treated, then stay tuned for the best Yoga poses for lower back pain. 

What is Lower Back Pain?

Lower back pain is one of the common pains that many individuals face, and it can range from mild to severe due to various injuries, conditions, or diseases. Most often, it can happen when there is an injury to your muscles or a fibrous connective tissue that attaches muscle to bone, making walking, sleeping, working, or doing everyday activities impossible.

Suffering from continuous back pain can cause discomfort and stiffness, so here are some of the best yoga poses for lower back pain. Practising gentle Yoga poses for lower back pain is a great way to address the pain you are going through for better mobility. 

The Common Causes of Lower Back Pain 

Here are the different reasons as to why you might be suffering from seasonal or chronic back pain. Let’s have a look at the various causes! 

  • Accidents and other conditions, such as spondylolysis or osteoporosis, cause fractures. 
  • Strains and sprains are one of the most common back aches, and they can be caused by muscle tears, tendons, or ligaments due to lifting heavy items, improper lifting, or slip and fall. 
  • Lumbar Spinal Stenosis is caused by narrowing your spinal canal, compressing the nerves travelling through the lower back into your legs. 
  • Suffering from Osteoarthritis and Ankylosing spondylitis, you can suffer from lower back pain, inflammation, and stiffness in the spine.
  • Another reason why you might be suffering from lower back aches is due to diseases like spine tumours, infections, and several types of cancer. 

These are some common causes of backache, which need your attention and cause difficulty moving. That’s where Yoga comes in! But the question is, how effective yoga poses for back pain is? To learn more about the best yoga poses for lower back pain, let’s delve into it! 

Does Yoga Asanas Reduce Back Pain?

Best yoga stretches for back pain

Yoga is an ancient practice that focuses on controlling and balancing your body and mind. Yoga derives from the Sanskrit word ‘Yuj,’ meaning ‘to join,’’ to yoke,’ or ‘to unite.’ It has intrigued many practitioners because it is non-pharmacological, easy-to-practice, and low-cost therapy. 

The yoga asanas are low-impact physiotherapy exercises that improve the mobility of your back strength and bring relief from back pain. 

Top 4 Best Yoga Poses for Back Pain 

If you are dealing with seasonal or chronic back pain, practising Yoga a day can help you gain more awareness about your body. Here are some of the most effective Yoga exercises for lower back pain relief. 

1. Half Lord of The Fishes 

Half Lord of The Fishes

Also known as Twisting poses or Ardha Matsyendrasana, it is a lower back pain yoga therapy that has multiple benefits for your body. The Sanskrit word “Ardha Matsyendrasana” comes from the four words  “Ardha” — meaning “half.”

“Matsya” — meaning “fish”

“Indra” — meaning “ruler”

Ardha Matsyendrasana is named after Matsyendranath, a ninth-century yogi and founder of Hatha yoga. It is to energise your spine and help you get relief from backache through the stretching of your hips, shoulders, and neck. Half lord of the Fishes is considered one of the best yoga stretches for back pain as it helps to alleviate fatigue and stimulate your internal organs.

Steps to Follow 

  • Seat on the floor with your right foot close to your body.
  • Then, keep your left foot outside of your body. 
  • Stretch your spine as you twist your body to the left side. 
  • Place your left arm on the floor behind you for support. 
  • Wrap your right upper arm to the outside of your left thigh around your left knee.
  • Turn your head to look at the either side of your shoulder. 
  • Hold this pose for at least 1 minute on either side. 

2. Child’s Pose 

Child’s Pose yoga

Another yoga pose for lower back pain is the child’s pose or Bal Asana. This gentle yoga poses for lower back pain gently stretches the middle and lower back muscles, releasing the tension in your back and neck. Also, it stretches your hips, thighs, and ankles.

Steps to Follow 

  • Kneel on the floor with big toes touching.
  • Sit back on your heels gently.
  • Then, stretch your arms forward with your palms down.
  • Rest your forehead on the mat.
  • Breathe deeply by focusing on relaxing your back.

Also Read: 7 Essential Yoga Poses to Avoid During Pregnancy

3. Cobra Pose 

Cobra Pose

Are you looking for ways to get relief from chronic backache?

Well, we got the answer for you! One of the best Yoga poses for lower back pain is the Cobra pose, also known as  Bhujangasana, because this gentle backbend stretches your abdomen, chest, and shoulders, strengthening your spine and relieving you from stress and fatigue. 

Steps to Follow 

  • Lie down on your stomach with your hands under your shoulders.
  • Then, press into your palms and lift your chest.
  • Ensure to keep your elbows close to your body.
  • Engage your back muscles gently.
  • Hold for at least 30 seconds, then lower back down slowly.

4. Cat and Camel Pose 

Cat and Camel Pose

If you are a new yoga practitioner and looking to start with a warm-up session, the Cat and Camel pose works as one of the top Yoga sequences for lumbar pain. The main focus of doing this Yoga asana is to improve the mobility of your spine. 

Cat and Camel pose is also known as Marjaysana-Bitilasana, which is considered one of the best Yoga poses for the lower back due to its effectiveness in relieving the tension in the upper back, the lower back, and the hips. 

Steps to Follow 

  • Begin on all fours on a mat.
  • Align your knees under your hips.
  • Place your hands directly under your shoulders.
  • Gradually arch your back upwards, resembling a camel’s hump; lower your head.
  • Then, curve your back downwards, like a cat; lift your shoulders and head.
  • Try to maintain this pose for a count of ten.

How Do Yoga Stretches Can Lower Your Back Pain?

Yoga Poses for Lower Back Pain

The most common ache that many Indians face is back pain. Many of us face it for various reasons, and one of the common factors is sitting in a bad posture for a long time. So, Yoga stretches can significantly reduce lower back pain by improving flexibility, strengthening muscles, and enhancing blood flow. 

In addition, the best Yoga poses for lower back pain, like Cat-Cow and Child’s Pose, can help release the tension and relax your tight muscles, promoting spinal alignment and core stability. 

Also, join the best Yoga classes at YogMahima to get the help you need from an experienced and skilled Yoga instructor. So, incorporating yoga sequences for lumbar pain into your routine can provide long-term relief and prevent future discomfort, making yoga a valuable therapy for back pain management. Moreover, YogMahima provides different sessions and courses to help you live a healthy and mindful life. 


1. Does Yoga fix lower back pain?

Yes, practising gentle Yoga can help fix your lower back pain by stretching and strengthening your muscles, improving posture, and increasing flexibility, providing significant relief and preventing future issues.

2. What causes lower back pain in females?

Most of the lower back pain in females is caused by several factors, including poor posture, muscle strain, menstrual cycles, pregnancy, endometriosis, or conditions like sciatica and arthritis. Your lifestyle factors, such as prolonged sitting or inadequate exercise, can also contribute to it.

3. Which asana is best for chronic low back pain?

Child’s Pose (Balasana) is one of the best asanas for chronic low back pain. It gently stretches the lower back, relieving tension and promoting relaxation. Other beneficial poses include Cat and Camel (Marjaryasana-Bitilasana) and Cobra pose (Bhujangasana).

4. What Yoga pose should be avoided for lower back pain?

Avoid deep backbends like Wheel Pose (Urdhva Dhanurasana) if you have lower back pain. This is because these poses can strain the lower back further. So, before you start your Yoga Classes or courses, always consult with an experienced yoga instructor before attempting new poses.

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