5 Easy Yoga Poses to Soothe Lower Back Pain

5 Easy Yoga Poses to Soothe Lower Back Pain

Yoga for lower back pain is beneficial for good health. yoga poses for lower back pain are easy to do and doing them regularly helps a person keep fit.

Yoga is a very good practice as it helps a person physically, mentally, as well as spiritually fit. There are several ways in which yoga can help, and there are several health conditions that can be easily solved by doing the correct set of yoga. One of those conditions is no doubt the problem of lower back pain! In other words, yoga for lower back pain is very useful.

Practicing yoga does require a person’s alertness, balance, as well as strength Yoga, helps to increase one’s awareness towards one’s own body.

Stretching while doing yoga also helps a person to relax his or her muscles and increase blood flow. As stretching also does help in releasing endorphins, the lower back pain is rather relieved and a person will feel tranquil.

Moreover, unlike other exercises, yoga does help a person to stretch as well as strengthen both sides of one’s body equally and helps to maintain proper body alignment and, of course, a good body posture. Also, the natural curvature of the spine is indeed an important part of reducing as well as avoiding lower back pain, and yoga helps here.

1. Cow Pose (Bitilasana) – Cat Pose (Marjaryasana)

The cat-cow pose is very effective as it involves stretching the back muscle (erector spinae, rectus abdominis, serratus anterior, gluteus maximus). This posture does relax as well as stretches the muscles simultaneously with every incoming as well as outgoing breathe.

5 Easy Yoga Poses to Soothe Lower Back Pain


  • Improves posture as well as balance
  • Soothes one’s lower back pain, and also makes lower back flexible
  • Strengthens a person’s spine cum neck, and also stretches the hips, abdomen as well as back
  • Increases coordination, a person’s emotional balance and also calms the mind
  • Massages as well as stimulate organs in one’s belly, such as the kidneys as well as adrenal glands
  • Creates emotional balance

Also Read, 10 Yoga Postures to Relieve Knee Pain.

2. Adho Mukha Svanasana (Downward-Facing Dog)

This pose focuses on a person’s hamstrings and also stretches the back of the thigh, which in turn puts pressure on the gluteus maximus but also releases pressure from one’s lower back muscle.


  • It relieves back pain and prevents sciatica.
  • Calms the brain by relieving stress and mild depression and also energizes one’s body.
  • Strengthens the arms and leg and makes the lower back more flexible.
  • Relieves the symptoms of menopause as well as menstrual problems.
  • It does prevent osteoporosis as well prevents quick aging of bones as well as ligaments.

3. Bhujangasana (Cobra Pose)

This is part of Surya Namaskar and is referred to as the cobra pose as it involves lifting the torso like a cobra lifts its hood.


  • Increases flexibility of one’s spine, and thus makes the lower back spine flexible.
  • Stretches a person chest and also strengthens the spine as well as the shoulders. It opens the chest muscles.
  • It aids in enhancing lung capacity by facilitating the expansion of muscles which is good for asthma.
  • It stimulates the abdominal organs and improves digestion.

4. Salabhasana (Locust Pose)

It is commonly referred to as the Locust pose, the pose that helps to strengthen one’s core muscles and develops good abs.


  • Strengthens as well as increases flexibility via the entire spine, legs buttocks, and the muscles that happen to be surrounding one’s ribs as well as torso.
  • Improves posture.
  • Relieves stress caused by slouching forward.
  • Maintains spinal alignment and increases parasympathetic activities such as being calm, relaxed as well as composed.

5. Kapotasana (King Pigeon Pose)

The back has to be straight and the body has to be flexible to do this pose. Those with serious back problems need to avoid.


  • Maintains the alignment of the spine.
  • Stretches hip rotators as well as flexors.
  • Loosens the tight hip which in turn helps ease lower pain.

Yoga poses for lower back pain are indeed very beneficial.

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