7 Yoga Poses to Soothe and Strengthen Your Lower Back

Are you suffering from chronic pain in your lower back? Lower back pain is a common problem. There are many causes for this unpleasant condition, including pregnancy, muscle tension, aging, and sedentary lifestyles.
A survey by the American Osteopathic Medical Association found that more than 80% of the population experiences lower back pain problems. Among the many treatments for these problems, yoga is one of the most effective exercises to relieve discomfort and stiffness. Here are 7 yoga poses that can help relieve lower back pain.

7 Yoga Poses to Relieve Back Pain

1. Standing forward bend

How to do the forward bend pose:

Stand straight with your feet shoulder-width apart.
Keep your knees relaxed. Now, straighten your legs as far as you can and relax your upper body.
Tuck your chin towards your chest, relax your shoulders and tilt your head towards the floor.
Stay in the forward standing position for up to three minutes, and make sure the curve is coming from your hips and not your back.

Benefits of Forward Bend Pose: This yoga pose is known to relieve back pain by stretching your back and lengthening your spine. It can also help relieve tension and stiffness in the shoulders.

2. Cat-Cow Pose

How to do Cat-Cow Pose:

Another great yoga pose to relieve lower back pain is the cat-cow pose.
Get on all fours and arch your back, pushing your spine up into cat pose.
Inhale as you lift your tailbone and chest, then exhale as you round your spine.
Hold the pose for a few minutes and then move into Cow Pose.
Engage your spine and press your shoulder blades together to lift your head.
Repeat slowly for 6-8 rounds, depending on how fast you are breathing.

Benefits of Cat Pose: Cat pose in yoga can help relieve lower back pain and can also stretch your muscles as part of your yoga routine or as a pre-workout warm-up.

3. Upward Facing Dog Pose

How to do Upward Facing Dog Pose:

First, lie down on the floor or on a yoga mat.
Place your palms facing down under the center of your ribs.
Place your feet together and press the tops of your feet into the floor, then use your back, not your arms, to lift your chest off the floor.
First, keep your legs extended.
Hold this position for 10 breaths.

Upward Facing Dog Benefits: This pose helps open up your chest. It also tones your hips and stretches your abdominal muscles.

4. Child’s Pose

How to do Child’s Pose:

Kneel on the mat with your knees hip-width apart.
Place your feet together and relax your body.
With your torso resting on your thighs, take a deep breath and exhale.
Try lengthening your spine and neck by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Place your forehead on the floor and stretch your arms out in front of you.
Maintain this position for 2 to 3 minutes.

Benefits of Child’s Pose: Child’s Pose Yoga is a great stretching exercise that helps lengthen your back. It is also great for pregnant women who want to relieve back pain.

5. Apanasana Pose

How to do the Apanasana pose:

First, lie on your back with your spine in a neutral position.
Bend your left knee toward your chest and cross your fingers over your shin.
Extend your right leg and bend it backwards.
Hug your left knee under your armpit.
Feel your stomach press into your thighs with each inhale and contract as you exhale.

Benefits of Apanasana Pose: Apanasana pose helps in stabilizing and stretching both the pelvis and the lower back, relieving lower back pain. It also helps in flushing out toxins and waste products from the body.

6. Pigeon Pose

How to do Pigeon Pose:

First, lie face up on the floor and cross your left leg over your right quadricep, then bend your right knee.
Pull the back of your right leg towards your chest.
Once you find a comfortable stretch, hold the position for 2 to 3 minutes.
Switch positions and repeat with the other leg.

Benefits of Pigeon Pose: Pigeon Pose helps stretch your hips, hips and inner thighs. It also stretches the lower back muscles and relieves lower back pain.

7. Supine twist

How to do a Back Twist:

Lie on your back on the floor and cross your arms in a T-shape.
Hug your knees to your chest.
Then, move both knees to one side while rotating your torso in the opposite direction.
Keep your hips and knees in line as you move toward the floor.
Also, keep your chest straight up towards the ceiling.
Hold this spinal twist for up to three minutes, then repeat in the opposite direction.

Benefits of Spinal Twisting: Spinal twisting is great for relieving back stress, especially lower back pain. It stretches your back and relieves muscle pain.

These yoga poses are great for relieving lower back pain. Your lower back supports your entire torso, so taking care of your lower back is essential. To get rid of lower back pain problems, incorporate yoga exercises into your daily exercise routine.