Yoga For Lower Back Pain
Heal Yourself With Yoga For Lower Back Pain

Don’t you think that living a life of leisure is degrading your health? Are you one of those who are always suffering from back pain? If so, you might have realized the importance of having perfect health. Thus, you can practice yoga for lower back pain that will ensure you never end up groaning or grinding with pain.

Before moving on, you should know what could lead to lower back pain. Keep reading.

Reasons For Having Lower Back Pain

Weak Muscles

The present lifestyle has become so inactive that you rarely move. For most of the time, you sit with crouched backs and shoulders, putting a lot of stress and pressure on your lower back. In turn, your muscles lose their strength because you are not training properly with any sort of physical movement.

So, whenever you try to move beyond your capabilities, you end up getting hurt. Thus, you feel a sharp pain in the lower part of your spine.

Less Flexibility

It is very obvious that when you spend most of your time sitting on a desk, the elasticity and overall flexibility of your spine are going to suffer. So, you might feel difficulty in bending or taking on tasks that might have been easy in the past.

Moreover, a long-term sedentary lifestyle makes your connective tissues weak. Thus, you feel pain or numbness when you try to do something out of your capabilities.

Range Of Motion

It means how much can you move your limbs without feeling any discomfort or pain. If you are not practising enough flexibility exercises or other physical fitness routines, you witness that the range of motion of your muscles decreased to a greater degree.

Thus, when you try to move your spine out of usual motion, you feel stiffness. It makes the movement painful and uncomfortable, resulting in having lower back pain.


The sedentary lifestyle is responsible for making your health so weak that you can suffer from various injuries even without knowing. That could be because you lose bone density, connective tissue strength, and much more when you waste time sitting around.

This leads to small tears or ruptures in your muscles or bones, making it hard for you to engage in everyday movement. Thus, you experience lower back pain, making your small or major movements impossible to execute.

What is Yoga For Lower Back Pain?

Yoga consists of various yoga poses, meditation techniques, breathing exercises, and much more. When you practice yoga for lower back pain, it means that you are incorporating various yogic practices into your routine that help you work on the overall growth of your spine.

Practising regular yoga ensures that you have strong, flexible, and well-toned back muscles. In turn, you are always active and are less prone to any injury or discomfort while doing any physical activity.

Best Yoga For Lower Back Pain Poses

Though you can practice yoga for almost every possible issue that can put you on the back step, yet particular yoga poses sit perfectly for your lower back pain. Thus, practising those poses of yoga for lower back pain targets the area of concern directly.

Downward Facing Dog For Lower Back Pain

It is one of the most known and practised poses of yoga for lower back pain that works on the overall flexibility and strength of your body. Furthermore, it keeps your legs, arms, and core engaged along with ensuring a perfect curve in your spine.


Simply stand tall on your yoga mat. Slowly bend forward until your hands touch the floor. Once you form a firm connection with the ground, shift your weight on your toes and arms. Keep your hips high towards the ceiling, so that, you can have a greater stretch in your shoulder blades. Be in this pose as long as you can for overall strength.

Extended Child’s Pose For Lower Back Pain

Practising a child’s pose helps in the decompression of your spine. It shifts the weight from your spine to your legs. Since you practice it while sitting, your legs are safe from the extended pressure on them. Moreover, it helps in removing stress, fatigue, and tension from your spine and legs.

Sit on your shin bones, and let your hamstrings rest on your calves. Be sure to keep your feet stretched out such that the top of your feet are placed against the ground. Raise your arms and bend forward without lifting your hips. Let your head touch the ground for an extended time.

Cobra Pose For Lower Back Pain

When you practice the cobra pose, you work on the reverse motion of your spine. Moreover, it helps you to gain the strength of your arms and shoulders. Thus, it improves your upper and lowers back flexibility. It is one of the easiest poses of yoga for lower back pain.

Simply lie on your stomach with your hands and legs stretched out. Slowly move your hands such that they are in alignment with your shoulders. With a gentle push, raise your upper body with the help of your arms without lifting your torso.

Bow Pose For Lower Back Pain

Practising yoga for lower back pain helps in the front and reverse flexibility of your spine. Bow pose helps you improve your waist, hamstrings, and ankle strength. Considering the position of the bow pose, your hips are also worked upon.

Simply lie on your stomach and slowly raise your legs such that your quads are in touch with the ground. Bring your arms back and get a hold of your ankles. Once you have a firm grip on your ankles, gently pull your legs with your hands. Raise your upper and lower body while balancing your body on your waist.

Plow Pose For Lower Back Pain

Practising yoga for lower back pain helps you to move your spine to the maximum range of motion. A plough pose decompresses your spine by releasing the stress and in-built tension from it. Moreover, you work on the strength of your neck muscles.

Lie on your back and raise your legs over your head with a gentle push. Balance your legs for a moment and let them come down under the effect of gravity such that they cross your head. Let your toes touch the ground above your head. Keep your legs straight to have more stretching in your hamstrings.

Benefits of Beginners Yoga For Lower Back Pain

Yoga for lower back pain helps you to have some relief from all the soreness and pain that you suffer because of various reasons that induce pain in your spine. The following points might put more light on the reasons that justify the practice of yoga for lower back pain. Read on.

Overall Strength & Flexibility

Yoga poses are practised to enhance your overall strength. That being said, you need to keep in mind to gradually increase the intensity of your yoga practice. Therefore, it helps in preparing your body and mind to perform difficult yoga poses.

With the gradual increase in the intensity of your yoga practice, you can rest assured to work on the overall health of your spine. The more strong your spine is, the better it can support your body for a longer time.

More Range Of Motion

Sitting idle not just decreases the elasticity of your spine but also degrades your overall performance. Practising yoga moves your muscles in a different motion rather than their usual range of motions. Thus, when you practice daily, you gradually can stretch your joints and muscles connected with your spine to their maximum potential.

It automatically results in the building of new muscle fibres in your body. Thus, you become stronger over time with improved flexibility.

Strong Connective Tissues

Not just the major visible muscles but also the smaller connective tissues are useful to improve your strength and raw power. When you work on the health of your connective tissue, you witness greater support to your spine. It is because of these smaller building blocks of muscles that you can win amazing feats in your life.

Yoga practice works on your ligaments, tendons, and other muscular tissues. Thereby, you become less prone to injuries.

Greater Bone Density

When you are living a sedentary life, you move very little. Since you are not putting much pressure on your body, your bones never gain the strength to support the changing positions of your body. In turn, it makes your bones brittle and weak.

However, practising yoga for lower back pain puts extended pressure and stress on your bones and muscles. It improves your bones’ density, providing more power to you.

Why Practice Yoga For Lower Back Pain In Pregnancy

Pregnancy is a stage where a woman’s body undergoes plenty of changes. From bearing another life in the womb to biological changes, the spine goes through a delicate situation. Thus, it becomes very important to practice yoga for lower back pain in pregnancy, so that, you stay strong as an individual and as a mother.

The following reasons can help you understand the due importance of practising yoga for pregnant women. Have a brief reading to expand the circle of your knowledge.

Read More – Is Yoga Beneficial For Back Pain During Pregnancy?

Strong Spine

Carrying a new life in your womb is not something that can be pretty easy. The body undergoes a whole lot of physical and mental changes. If you are not strong enough to carry the extra few pounds, you are going to experience a lot of discomfort.

It puts a lot of pressure on your back since the weight increases on the front side of your spine. So, your body continually forces you to balance out the imbalance by making you lean backwards. By practising pregnancy yoga, you get a stronger spine to support the daily activity without a fuss.

Flexible Limbs

When a woman gets pregnant, she puts on weight. In turn, it puts pressure on her joints and back. Moreover, it leads to lesser mobility, elasticity, and body movement. Practising yoga for lower back pain in pregnancy improves your overall flexibility by incorporating movement in your life.

Even if you are not able to move comfortably, there are many styles of pregnancy yoga that you can practice while sitting or lying. The practice of various stretches improves the hips and joints mobility, so that, your everyday activity eases out to the maximum.

Improved Blood Flow

Having a new life in your womb means that it depends on you for every bit of its needs. Therefore, you need to be in perfect health as much as possible. The child in the womb gets all its food through the blood.

Therefore, it becomes very important to maintain an easy blood flow, so that, there could be an easy transfer of food for the baby. Moreover, blood carries oxygen too that is responsible for the proficient working of various body parts. Hence, practising yoga regularly helps you remain at the peak of your physique.

Faster Metabolism

During pregnancy, you do not want to have poor digestion that might lead to poor health of the child. Moreover, poor or slow digestion can lead to the accumulation of fat on your body that might be there even after the birth of the child.

Practising yoga for lower back pain in pregnancy improves your metabolism, so that, your food can be easily broken down into energy. It also helps in nourishing your body, so that, you never feel out of energy.

Enhanced Child Health

The baby in the womb can suffer or experience various complications if the mother’s health is not up to the mark. That being said, practising yoga for lower back pain in pregnancy ensures that you have perfect health.

Breathing exercises along with various stretching yoga poses, increase the VO2 max of your lungs. Thus, you never run out of breath while running everyday errands while carrying the delicate being in your womb.

Do’s And Don’ts: Yoga For Lower Back Pain And Sciatica

Sciatica is a nerve that starts from your spine and passes through the buttocks and ends at the sole of your feet. Sciatica pain occurs when the sciatica nerve gets pulled because of the wrong way you did some physical activity.

Thus, there are sharp pain in your lower back, hips, hamstrings, calves, and feet. However, practising yoga for lower back pain can help you have a stronger lower back, so that, when you do perform physical exercise, you never pull sciatica or any other nerve.

Practising yoga for lower back pain for sciatica ensures that even if sometimes the yoga form is weak, you never feel any discomfort. Read the dos and don’ts that you need to know why practising yoga for lower back pain for sciatica could be a life-saver. 

Read More – Yoga for Back Pain


Realigning Spine

Sciatica pain occurs because either the sciatica nerve has been pulled or that it is being pressed under other nerves. Thus, while practising yoga for lower back pain for sciatica, try to maintain a neutral spine positioning. You can take the help of a wall to support the back, so that, you feel lesser discomfort.

Move slowly such that the natural curve of the spine automatically adds to your spine without making you uncomfortable or hurting you. Over time, you can move beyond what might be your current mobile limit. In turn, it helps you to relax and stretch your legs to their maximum limit.

Resetting Sacrum

Suffering from sciatica can lead to pain-causing asymmetry in your limbs that results in the shortening of one leg than the other. Therefore, you can practice various poses of yoga for lower back pain that can help in resetting the sacroiliac joint.

It pushes your sacrum back to its original place without causing any discomfort. Rather, you can feel the soothing effect of practising sacrum setting yoga poses that indirectly relieves you from sciatica pain.

Mobilizing Lower Back

You need to practice gentle yoga poses that enhance the overall mobility of your lower back, decompressing the location of your sciatica nerve that decreases the sciatica nerve compression. When you lie down, you can practice pelvic tilts to improve the elasticity of your spine.

It has been seen that when sciatica emerges from forwarding bending of the spine, back-bending exercises can help you to release the pain. Therefore, in addition to the practice of various sitting poses, you can also practice standing backbend poses to release pain from your lower back.

Stretching Glutes And Hamstrings

Tightness in the glutes or hamstrings can lead to discomfort because of the limited movement. Therefore, practising yoga for lower back pain helps in stretching out the tight areas of your spine and lower body.

However, while practising any stretching movement, you need to keep in mind that you need to know your limits. That being said, you have to be aware when the pain creeps in while practising any stretching poses, so that, you don’t end up hurting yourself.

Hips Rotations

The hip joint is a complex one that generates a lot of pressure on the spine if you are experiencing a pelvic tilt. When you suffer sciatica pain, the spine is continuously shifting to comprehend the pain in the various parts of your body.

Thus, you can practice inward or outward hip rotation. It helps in releases or decompressing the sciatica nerve that might be compressed under other muscular movements. Hip rotations enable easy stretching of the stiff muscles, removing discomfort from your life.


No Slouching

Improper sitting or standing form or while performing any physical activity could lead to nerve pinching, or can lead to exacerbating disc issues. When you practice various yoga poses, you need to keep in mind to follow the perfect form or stance.

You need to be aware to align your spine such that the natural curve is always there. Moreover, you need to establish your ears, neck, shoulders, and hips in perfect sync and alignment with each other.

Not Going To The Extreme

You need to practice various poses of yoga for lower back pain for sciatica in such a way that you are never going past your limits. Thereby, it makes sure that you are gradually progressing than skipping steps.

Moreover, when you keep in mind the possibility of pain when you practice certain yoga poses, it makes an imprint in your mind to follow a suitable sequence that comforts your pain. The lower back is a delicate region that becomes more delicate in the condition of sciatica nerve pain.

Avoid Too Much Muscle Contraction

Hamstrings and calves are the muscles that are being used too much. While practising any physical activity or yoga for lower back pain, you need to be wary that you do not contract your muscles too much.

It is so because when you contract your muscles, the sciatica nerve is being compressed more under the surrounding muscles. Thus, instead of relieving you, it causes more pain in the neighbouring muscles as well.

Avoid Twisting That Causes Discomfort

Yoga for lower back pain relieves the entire spine and hips rather than just focusing on a particular body part. However, you should not incorporate various twisting or turning motions in your routine. It will pull the nerve more or can lead to severe pain.

That is why you are advised to practice after knowing your limits, so that, you do not end up hurting yourself more.

Read More- Top 5 Poses Of Yoga For Upper Back Pain


When you practice yoga, you do not work just on your spine. Rather it equally works on other issues that you might be facing. Women face many back issues when they are pregnant. So they can practice yoga for lower back pain pregnancy to keep their body fit and more efficient.

Seniors face the most severe consequences because of their old age. Therefore, there are some specially constructed poses of yoga for lower back pain for seniors that keep their needs in mind while practising yoga.

Once you make yoga practice a routine in your life, you learn to modify and tweak your practice in such a way that you can work upon various elements of your body in a single go. It helps you gain perfect back health, making you more promising at doing everyday events.


Ques 1) How do I release my lower back?

Ans) To release your lower back from back pain, you need to practice different yoga poses that completely focus on your back. Further, you need to make sure you do not put pressure on your lower back. It is more prone to pain or injury. Decompressing your back with different yoga poses might help you ease the pain.

Ques 2) How do I protect my lower back with yoga?

Ans) You can strengthen your back with consistent yoga practice. Make sure you include different variations of every yoga pose that it works differently over your body. Moreover, you can refrain from doing anything that might put pressure on your back.

Ques 3) Is a child’s pose bad for the lower back?

Ans) No! Child’s pose is not at all bad for your lower back. In fact, you must practice the child’s pose to increase the flexibility of your back muscles. Further, it helps in decompressing the small vertebrae in your spine. Thus, it works on the overall wellness of your spine.


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