Yoga For Lower Back Pain: 11 Poses to Try Today

Yoga can be just what the doctor ordered if you're suffering from lower back pain. Yoga for lower back pain is frequently recommended to alleviate pain as well as the tension that comes with it.
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woman performing yoga technique to relieve back pain
Yoga may be the answer to your back problems. Yoga is a mind-body therapy typically suggested to heal both back pain and stress.

Yoga is beneficial for both physical and mental wellness for people of all ages. Additionally, whether you are undergoing treatment for an illness, recuperating from surgery, or living with a chronic disease, yoga for lower back pain may become a vital component of your treatment plan, perhaps speeding up your recovery.

Yoga for lower back pain can aid in the following:

  • Yoga strengthens, balances, stretches the body, and improves your back posture.
  • Yoga is beneficial for relieving back pain.
  • Yoga can help alleviate the symptoms of arthritis.
  • Yoga is beneficial for heart health.
  • Yoga helps you relax and sleep better.
  • Yoga can result in increased energy and a more positive attitude.
  • Yoga assists you in managing stress.
  • Yoga brings you into contact with a supportive community.
  • Yoga encourages improved self-care.

Lower back problems can cause muscle atrophy, which is a loss of strength in the core stability muscles. The superficial muscles, which are those closest to the skin of the body, take over.

Deeper core muscles shut down or have an incorrect sequence of engagement. In biomechanical lingo, this sequence is called “muscle firing“. You can correct misfiring patterns as well as muscle atrophy by retraining muscles using mind-body awareness, which is a hallmark of yoga.

Movement and More

Yoga requires you to multitask in an interesting manner. This requires focus, breathing work, and precise, focused poses that are appropriate for your body.

In yoga for lower back pain, as in all things in life, it is important to let go of distracting thoughts and tighten muscles that aren’t necessary for movement.

Yoga for lower back pain, like any other physical activity, can be dangerous if not done properly and wisely. Avoid extreme positions like headstands, extreme lateral bends, and back bends.

Yoga Classifications

There are many styles of yoga. Hatha yoga and Iyengar are the best remedies for your back. These classes are gentler and more suitable for beginners.

Vinyasa and Ashtanga are more strenuous styles of yoga. They require greater strength and awareness of the body and flow from one position to another.

Mats, Straps, and Blocks

Many types of yoga for lower back pain require a mat. Some include straps or blocks. These props are used to help you achieve your desired positions.

A strap can be used to extend your arms and help you reach your feet if you’re sitting down and trying to bend forward. You can pull yourself forward by placing the strap around your feet.

Look For A Good Teacher

When you see people bent into pretzel shapes, it’s easy for yoga for lower back pain to intimidate you. This is not the goal of most people. It is important to be able to move at your own pace and put your body in the best position for you.

An instructor who is good will not show off or make it a contest to see who can move faster than others. A good yoga instructor will be gentle, welcoming, and encouraging to all students.

Training and Certification

Yoga certification is a relatively new concept. Teachers who aspired to be teachers were expected to train alongside others they admired. Many of them practiced for many years before teaching others.

These programs included an understanding of anatomy and proficiency in teaching others. Serious practitioners and teachers make the trek to India to study with masters there. Yoga is an integral part of life for teachers who are passionate about it.

As yoga became more popular and there were many yoga clubs offering classes, it was necessary to verify that yoga teachers were qualified. Yoga-certification programs often require prospective teachers to have at least two years of experience before they can begin teaching.

Teachers who have completed at least 200 hours of training and are willing to continue their education should be considered. Ask them about their back pain treatment practice. They might or may not be certified by the Yoga Alliance, a national certification body.

Yoga teachers who have been practicing yoga for lower back pain for a long time may have more experience than those who are just starting their career and are certified by the Alliance. You can try to go to a class and do what feels right to you. Then, see if you like the way it teaches.

Pranayama (Life Breath)

Pranayama (breathing exercises) is an integral part of yoga. They link the mind and the body. There are many breathing techniques that can be used to improve mental clarity and emotional tranquility. For at least five minutes, find a place where you can relax and not be disturbed.

Controlled Breathing

This exercise will help you become more aware of your breath. You can control the length of your exhalations and inhalations. Both cases require you to breathe through your nose. It is very simple.

  1. For six counts, breathe in slowly. Allow your belly to expand, but don’t force it out.
  2. Three counts are enough.
  3. Slowly exhale for six counts. Push all the air out with your abdominals.
  4. Hold the position for a total of three counts. Continue the sequence multiple times.

You will find that you can exhale and inhale more easily as you increase your lung capacity. This is a great way to reduce stress and prepare yourself for meetings. It also helps you fall asleep faster.

Alternate Nostril Breathing

During this breathing exercise, the exhalation takes twice as long as the inhalation. This is done to empty your lungs and believe that you are also removing waste from the body.

  1. Close the right nostril with your right thumb. Inhale through the left nostril and exhale. Continue inhaling for four counts.
  2. Hold the left nostril closed with your right ring or little finger for eight counts.
  3. Exhale until you reach eight counts.
  4. Inhale until you reach a count of four.
  5. Hold for eight counts.
  6. Exhale until you reach eight counts.

It takes some coordination to master alternate breathing, it is possible with practice. At least five cycles should be completed.

Meditation Is A Powerful Tool

Meditation is a well-known practice of yoga. There are many ways to meditate, just like with the breathing exercises. Meditation is often described as clearing your mind of all thoughts. Even for experienced meditators, it is almost impossible to keep your mind clear of thoughts for any length of time.

We were born thinkers. Our goal is to stop the thoughts from running wild and to not let them distract us from the present moment. It can be difficult to remain in the moment. We are often thinking about the past or ruminating on the future.

A meditation practice is like making bank deposits. Try to meditate for a few minutes each day to get the best return. The compounded benefits over time will enrich your life.

Meditation on Mindfulness

You want to be in a place that is quiet and not disturbed. You simply need to be aware of your thoughts. Pay attention to them, but don’t let them distract you. While some thoughts are distracting, like “What should we have for dinner?” Some thoughts can lead to fantasy conversations. You can either notice them or gently nudge your mind back into the present moment.

It can be very helpful to use your senses to help you return to the present moment. Pay attention to the sounds around you, both those near and far away. This can help you return to the present moment.

Meditation With Focus

Focused meditation is similar to breathing exercises. The practitioner focuses his attention on one thing. The breath could be that something, and the practitioner can pay attention to minute details about how it feels. Feel the air move through your nostrils, and take note of the sensation.

Air expands the stomach and lungs. Focus could be on sounds, like repeating a mantra or simple phrases such as “I breathe in energy, and I exhale frustration,” You can also focus visually by looking at a candle and watching the flame and colors shift.

Meditation as Action

Even if you are unable to go alone, meditation can be practiced throughout the day. It is a matter of being aware and using everyday events to remind yourself to be present. You can use stop signs or red lights as metaphors when driving to remind you to slow down and think.

You can also use the phone to bring you back into the present. Do not anticipate what you might or won’t say. Keep your eyes open and allow the conversation to unfold naturally.

Asanas And Posing

Mind-body yoga for lower back pain is a great way to strengthen your core and consequently reduce common aches and back pains. Because no two bodies are the same, there will never be identical poses. These poses should be approached with gentleness. Don’t push your body to the extremes.

You should consult your doctor if you are uncertain about a particular position.


This will strengthen your core and back muscles and massage your spine gently.

Start on your back with your knees bent and your feet flat on the ground. Your arms should be down. It is helpful to have a block between your knees, but it is not necessary. This will allow you to engage your inner thighs.

Inhale and gently pull your abdominal muscles in. Next, lift your hips toward the ceiling by lifting your tailbone through your legs. When you reach your shoulder blades, stop.

Inhale and hold for a while. Next, slowly lower your spine vertebra by vertebra. Keep the weight evenly distributed on both your back and sides. Continue this process several times.

Twist Your Back While Seated

This exercises the rotator muscles and increases flexibility in the spine.

Start seated with one leg bent and the other straight.

Keep your right leg bent and wrap your left arm around the knee. Rotate your right arm so that your right arm is behind you. Place your right hand on the ground with your palm facing down. Keep inhaling and slowly exhaling. Repeat this process several times on each side.


This strengthens the abdominal muscles and improves flexibility. These poses, which are done in sequence, work the spine in opposing directions, creating gentle forward and back bends.

Start on your hands and knees, with your hands in line with your shoulders. Your knees should be in line with your hips.

Preparation: Inhale and exhale. As you exhale, lift your tailbone up as you look down at your legs. Pause. Slowly inhale and move your spine into an arched position. Pull your shoulders back, looking up towards the ceiling. Reverse the process and you will be back in neutral. Repeat the process several times.


This is a great stretch for your legs and hips. This is particularly helpful in counterbalancing the effects caused by sitting.

Start on your hands and knees. Your right knee should be towards your right and your left leg should extend back.

Your elbows should be parallel to the ground. Feel the stretch in your right hip. You can also fold your body forward and rest your head on the ground. For several seconds, hold the position and then switch sides.

Pose of a Contented Baby

This will stretch your hip flexor muscles and release their pull on your back.

Start on your back with your legs straight and your knees bent. Reach out to your feet and pull them toward the ground. Your knees should not touch the floor. For several seconds, hold the position. Feel the hip opening. Many people report feeling longer in their legs after doing this exercise.

Hamstring Stretch

This will stretch your hamstrings (the muscles at the back of your legs) and improve circulation. They can become tight when you sit or engage in running.

Start on your back, with one leg raised and a strap around your foot.

Gently pull the leg towards your head. Try to keep the knee straight. Depending on your flexibility, the opposite leg may be bent or straight. Each side should be held for several seconds.


  • Yoga for lower back pain can be used to help with back pain relief by strengthening and stretching muscles.
  • Some styles of yoga for lower back pain may not be suitable for people who are recovering from back injuries or surgeries, or those just starting yoga.
  • Meditation and yogic breathing can reduce stress and calm back problems related to stress.


  • What Is Ashtanga Yoga? Benefits And Poses. (n.d.). Insider.
  • What Is Vinyasa Yoga? | Vinyasa Flow Yoga Explained | One Flow Yoga. (2019, February 19). One Flow Yoga.
  • What Is Iyengar Yoga? – Ekhart Yoga. (2015, September 23). Ekhart Yoga.
  • Hatha Yoga – Wikipedia. (n.d.). Hatha yoga – Wikipedia.
  • Cormack, B. (2012, January 22). Muscle Firing. What Does It Mean? – Cor Kinetic. Cor Kinetic.

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