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How can I reduce lower back pain with yoga?

Simply said, yoga’s movements—as well as its isometric, or movement-free, holds—can help you gain strength and mobility, both of which aid in the reduction of low back discomfort.

Is it safe to practice yoga if you have lower back pain?

physical therapist before undertaking any exercises if you have a history of lower back injuries, disc problems, or pain that lasts longer than 72 hours without resolving. It’s advisable to get medical help as soon as possible if you have a problem that has to be addressed.

However, if your lower back pain is more of a general ache or discomfort, try these yoga poses to alleviate any stiffness or alignment issues. Child’s pose and downward dog are particularly beneficial since they provide relaxation not only in the lower back but also across all of your back muscles, easing any tight places.

Here are some yoga-inspired lower-back stretches to try:

  • Pose of a Child
  • Standing Forward Cat/Cow Downward-Facing Dog Bend \sSphinx Slowly rock your knees to your chest.
  • Pigeon in a Reclined Position Reclined Supine Twist Upward-Facing Dog is a reclining Supine Twist Upward
  • Facing Dog pose.
  • Lunge Plank in a Crescent
  • Needle Threading
  • Baby is doing well.

Child Pose

Tyler explains, “Child’s pose relieves strain on your lower back by lengthening and straightening the spine, which decompresses it and provides you a good stretch.”

  • Kneel on your mat with your feet together behind you and your knees hip-width apart. Take a deep breath in and rest your chest over your thighs as you exhale.
  • Draw your ribs away from your tailbone and the tip of your head away from your shoulders to extend your neck and spine.
  • With your arms spread out in front of you, rest your forehead on the ground.
  • 1–2 minutes of holding


Tyler comments, “This is probably my personal favourite back stretch.” It increases mobility and allows for a nice flexion and extension of the spine, as well as “simply relieving any tension in the lower back.” Cat/cow also allows you to become more familiar with your neutral spine—one that is neither excessively arched nor too rounded—which can help you improve your posture.

  • Begin on your hands and knees, with your shoulders over your wrists and your hips over your knees.
  • Inhale slowly, then exhale slowly, rounding your back and lowering your head to the floor (this is the cat posture).
  • Inhale and arch your back for cow, lifting your head, chest, and tailbone toward the ceiling.
  • Do this for 1–3 minutes at a time.


Downward-Facing Dog is a type of downward-facing dog.

“Because the backs of our legs are so tight,” Tyler continues, “we sometimes suffer lower back problems.” The down dog position is excellent for stretching your hamstrings and calves. If you’re particularly tight, you can ease the stretch by bending your knees slightly. if you are interested more dep Knowing of yoga pose Alongside developing practical skills in the art of teaching, our trainees also gain a comprehensive understanding of: Best Yoga Teacher Training in Rishikesh India   And 200 Hour Yoga TTC in Rishikesh

  • Keep your hands on the floor, sit up on your knees, lift your buttocks, and press back into downward-facing dog from Child’s pose.
  • Make a broad spread with your fingers. Straightening your legs and lowering your heels to the ground are two things you should work on.
  • Relax your head between your arms and stare up toward your belly button or through your legs.
  • Hold the position for 30–60 seconds.

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