Sri Yogi Anand - Founder of Adwait Yoga School

7 Yoga asanas for Lower Back pain Relief

Lower Back Pain

Table of Contents

Lower back pain is one of the most common problems adults face. The good news is that yoga is highly effective in treating back discomfort. One of the most well-known postures is the downward dog, which helps strengthen and stretch the abdominal muscles that support the lower back. The trick is to know the correct technique.

First, you should find out what’s causing your back pain. For many people, back pain stems from tight hips. If you’ve been sitting all day, you’ve likely shortened your hip muscles and they’re pulling on your lower back. Find out what’s causing your pain and start a gentle yoga routine. The yoga poses will help stretch your back and reduce tension.

A yoga pose called sphinx is another pose that’s good for lower back pain. This pose strengthens your spine while stretching your chest, shoulders, and abs. It’s similar to the Locust pose, which is a common yoga asana for back pain relief. Sphinx is performed on the floor and requires you to engage your lower body muscles. You’ll need to roll your shoulders back while looking forward. Despite the difficulty of the pose, it is very effective for back pain.



Marjariasana is an ideal yoga pose for you if you are suffering from back pain. This pose stretches your legs and back and improves blood circulation, which is an important factor in lower back pain. It would help if you did the pose with proper alignment and breathing to feel the maximum benefits.

To perform this yoga pose, you must be seated on a chair or a floor mat. Place your knees on the mat and press them towards your chest. Make sure you align your shoulders with your palms and take a deep breath. Inhale deeply through your lower back, and exhale slowly, sending energy out through your neck and spine. Hold this pose for five breaths.

This seated yoga pose is a great choice for lower back pain patients. It helps relieve back pain by stretching the spine and spinal nerves. It also strengthens the arms, legs, chest, and torso. The pose is also beneficial for shoulder and neck pain.

This backbend yoga pose strengthens the back and legs and increases flexibility. It also helps open the hips, improves balance, and improves concentration.

Adho Mukha Svanasana

A lady do yoga pose

Adho Mukha Svanasana is a yoga pose excellent for lower back pain relief because it releases toxins in the lower back. It improves blood circulation and improves the functioning of the spinal system. In this posture, you must bend your knees and extend your spine to lengthen your back and shoulders. This stretch will help relieve lower back pain, and it will also strengthen your body’s joints.

Adho Mukha Svanasana strengthens your back, shoulders, and arms. The posture is also beneficial for those suffering from high blood pressure. It is also a great weight-bearing exercise that improves concentration and energy levels.

Adho Mukha Svanasana is best for lower back pain relief because it works your entire core. Your core is directly connected to your lower back; strengthening your core will relieve pressure and protect your lower back from injuries.

Trikonasana ( Triangle Yoga Pose)

Trikonasana is one of the most beneficial poses for back pain. This pose can be used to treat many different back conditions. It’s safe for the SI joints and helps keep the spine upright and light. However, it is important to note that side bending during Trikonasana can cause pain.

The trikonasana is a standing yoga pose that strengthens the hamstrings and stretches the groin, shoulder and hips. It is named after its triangular shape, which helps increase stability and lengthen the spine. It can also reduce stiffness and increase flexibility.

Bhujangasana (Cobra Yoga pose)

Bhujangasana Yoga Pose

Bhujangasana or the cobra pose is a great posture to practice if you are experiencing lower back pain. This posture helps stretch the spine and helps you straighten your shoulders. It will also help you feel relaxed and increase blood circulation. Other benefits of this pose include reducing stress and improving concentration. It can also be beneficial for people suffering from asthma. When practicing this yoga pose, be sure to follow the instructor’s instructions to avoid straining the back.

For this pose, start with a seated position. Place your hands on the floor, palms facing down. Stretch your arms upward and out. Then, turn to your left side. Lift your head and chest off the mat. Then, press your tailbone toward your heels. This gentle backbend will help you release pain in your lower back.

Performing this pose on a regular basis can help relieve your back pain. It will help stretch your hamstrings, glutes, and pelvic muscles and will also strengthen your back. It is especially useful for people who have slipped discs. Always practice this asana under the guidance of an expert, as you don’t want to overexert yourself or injure yourself.

When practicing Bhujangasana, remember to breathe throughout the stretch. Be aware of your breath and hold the pose for a few seconds. Repeat the exercise three to five times, depending on your capacity. The more you practice, the more repetitions you will be able to achieve.


Viparita Shalabhasana Postures

Salabhasana is a yoga pose that strengthens the lower back and helps rebalance a one-sided sacrum. It requires the body to be balanced on one side, and you must lift your head and legs. Ideally, you should perform at least five rounds of this posture.

Salabhasana is commonly prescribed by yoga therapists and physical therapists to help reduce lower back pain. It also helps strengthen the inner core and protect the lumbar curve. However, it is not always comfortable to do. For many students, the pose causes a “crunch” in the lumbar region when they lift their legs into the full pose. They also may experience an external rotation of the low back due to over-squeezing their butt cheeks.

Setu Bandhasana ( Bridge Yoga Pose)

Setu Bandhasana Bridge Yoga pose

Setu Bandhasana is a pose used in yoga to relieve lower back pain. It can help you build strength in your back, especially when combined with other poses. This yoga pose can be difficult for beginners, so be sure to follow some simple tips to avoid back pain.

First, make sure that you have a completely empty stomach. This is important for two reasons. First, it will give your body time to digest. Second, it will make you more flexible. Lastly, you will be able to hold the pose for a longer period of time.

If you’re looking for Lower back Pain Relief, consider learning yoga. It is an ageless practice and can help you to relieve your pain without medications. It is a great way to build strength and flexibility in your abdominal area and can reduce your overall body fat.

Jathara Parivartanasana

Jathara Parivartanasana

Jathara Parivartanasana, also known as the Revolved Belly Pose, is an excellent exercise for the lower back. This pose helps to strengthen the upper abdominal organs while relaxing the lower back and hips. It also helps to relieve lower back pain because of its spinal twisting action. Spinal twists are beneficial for the back and spine as they help promote balance and equanimity. They also help offset the negative effects of an imbalanced stomach.

Jathara Parivartanasana is one of the easiest yoga postures for back pain relief for beginners. It targets the abdominal area and spine as well as blood circulation. Begin by lying on your back and lowering your feet to the side. Then, slowly raise your chest while stretching your legs. Repeat this motion ten times.

This twist will lengthen your spine and relieve fatigue, stress and headaches. This pose will also tone your abdominal muscles and increase your serotonin levels.

Although this pose is not appropriate for pregnant women, it is very effective for back pain relief. It stretches the back and abdominal muscles, strengthen them and realign the spine. It is best done for a minute or two.


If you suffer from lower back pain, you may want to try some of these poses. This is a great way to relieve back pain and de-stress at the same time. They help you strengthen your back and strengthen your legs. They also help you reduce fatigue and menstrual discomfort. These Poses are also beneficial for those suffering from high blood pressure. It is also a great weight-bearing exercise that improves concentration and energy levels.

Picture of Yogi Anand Adwait

Yogi Anand Adwait

Sri Yogi Anand is an ordained Himalayan Yogi, Yoga Mediation Master, Spiritual Guru, Life Coach, Writer, Eloquent Speaker, and Founder of Adwait Foundation® and Adwait Yoga School.

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