Lower Back Pain Yoga Poses

One of the most common and widespread ailments of today is lower back pain. According to the Global Burden of Disease Study from 2017, lower back pain was considered the leading cause of disability. Fortunately, there are many ways to manage, reduce and even relieve lower back pain. One of them is yoga.

Cobra Pose

An image of a woman doing cobra pose on a yoga mat towards a window.

The Cobra pose, or Bhujangasana, is an effective pose to soothe lower back pain. Be sure to perform this pose carefully, as it will strain the muscles of your lower back. To begin, lie flat on your stomach. Place your hands next to your chest, with your elbows pointing upwards. As you inhale, press your hands into the floor and lift your head and chest off the floor. Your pelvis should stay in contact with the ground. Keep your gaze forward, making sure to not move your head too far back as strain can occur. Hold the pose for 15-20 seconds and then repeat two or three more times.

Cat/Cow Pose

The Cat/Cow pose, or Marjariasana/Bitilasana, is an ideal pose for extending and r elaxing the spine. To perform, start by getting on your hands and knees on the ground. As you inhale, arch your back into a slight curve. During the exhale, try to close your chest and round your back. You can move between the two poses for one breath – arching during the inhale and curving during exhale. Repeat this sequence six times.

Downward-Facing Dog

An image of a woman doing the Downward-Facing Dog pose on a yoga mat.

The Downward-Facing Dog pose, or Adho Mukha Svanasana, is a classic pose used to relieve back pain. It is also a great full-body exercise. To perform, start by getting on your hands and knees. Raise your knees off the ground, pressing your palms into the floor. Your feet should be hip-width apart and your toes pointed. Lift your hips up, forming an upside down V-shape. Align your neck so that your gaze is slightly in front of your body. Hold the pose for 30 seconds or longer and repeat three times.

Child’s Pose

An image of a woman doing Child's Pose on a yoga mat.

The Child’s Pose, or Balasana, is an incredibly soothing pose often used to combat lower back pain. To perform, start by kneeling, with your hips and knees slightly wider than your shoulders. Lower your chest and forehead to the ground, placing your arms next to each side. You can opt to keep your arms extended forward or along the side of your body. Try to remain in the pose for a few minutes and repeat a few more times to get the full effect.

Upward-Facing Dog

An image of a woman doing the Upward-Facing Dog pose on a yoga mat.

The Upward-Facing Dog pose, or Urdhva Mukha Svanasana, is an effective pose to target and alleviate lower back pain. Begin by lying on your stomach, with your hands next to your chest. Push upward onto your hands, keeping your pelvis on the floor as you do so. Lift your torso off the ground while pressing your chest and hips forward. Your elbows should be pointing up as you do this. Keep your gaze forward and hold the
7 Best Yoga Poses For Lower Back Pain – Keep Healthy Living