Best 15 Yoga for lower back pain relief with Steps and pictures

Yoga for lower back pain with steps and pictures

A few days ago, a gentleman posed me a question through email. The question was “What are the possible Yoga for lower back pain?” I asked him to first consult a doctor and take advice from him as what to do and which medicines to take. He replied that he has been diagnosed with lower back pain since December 2018. He has consulted with three doctors and now also taking medicine and doing a few exercises, which all are in vain. They don’t give the result which he expects. I finally suggested him to do a few yogas which can give the best results for the lower back pain.
Yoga for lower back pain relief with steps and pictures

It has been one month since I suggested him to do those yogas. And, yesterday I emailed him and asked how does he feel now. He said that he feels a little good than earlier. I am going to discuss all the Yogas that I advised him by adding a few more, which can be beneficial for you if you also feel pain in your lower back. But, first, you need to understand why do you feel pain in your lower back.

Reasons for lower back pain

There are countless reasons for lower back pain. But we all know the common reasons. So, let’s discuss all the possible reasons.

Sitting too much time- Imagine yourself sitting all day in your office and doing the office work. If you sit all day on your chair, it will cause your hamstrings to get tight, which is one of the prime causes for lower back pain.

Workout- Doing too much workout causes lower back pain.

Slouching- Standing or sitting in a position that you always bend your back and not keeping straight.

Lifting too much weight- If you are not into lifting heavy weights and you start doing the lifting. However, doing anything that twists your spine can cause lower back pain.
These are very common reasons. And if you are interested to know what are the other causes of lower back pain then read this article. Let’s discuss what are the Yogas for lower back pain which can relief from the pain.
Yoga for lower back pain relief with steps and pictures
Infographics of Reasons for lower back pain


Adho Mukha Svanasana (Downward-Facing Dog) Yoga for lower back pain

You read it right. The name suggests that this yoga is somehow related to dog and face. Isn’t it? This is very simple. By doing this, you can get free from lower back pain. The renowned Yoga Guru Baba Ramdev also suggests doing the yoga for back pain relief. Now the question is how to do the yoga?
Yoga for lower back pain relief with steps and pictures
Adho Mukha Svanasana (Downward-Facing Dog)

  1. Step-1: Begin from tabletop position coming down onto the knees.
  2. Step-2: Then, plant the palms down shoulder distance apart. Then spread the palms wide. Then, separate the knees by hip distance.
  3. Step-3: Then coming on to the tops of the toe mounds and then walk the palms forward about a hand or two.
  4. Step-4: Next, begin to shift the weight back. Stomach tries to reach toward the thigh afterward so you bring the weight back.
  5. Step-5: Then walk the palms a little further forward take the gaze down toward the bellybutton, bringing the heels down toward the mat.
  6. Step-6: After it, paddle out the dog bending one knee deeply and then the other to create length and open up the hamstrings in the back body slowly.
  7. Step-7: And now on, from here to get out of your down dog bend down onto the knees and come on to the tops of the feet and raise the body up and to seat.

Parsva Balasna (Thread the Needle Pose) Yoga for lower back pain

Parsva Balasana will help you get relief from the lower back pain. This is the best yoga for lower back pain relief. Thread the needle is a perfect way to unwind back muscles and to literally wring out the entire spine. Here is how you should do it correctly to get rid of lower back pain.
Yoga for lower back pain relief with steps and pictures
Parsva Balasna (Thread the Needle Pose) 

  1. Step-1: Begin on your hands and knees in a tabletop position. Then place shoulders over wrists and hips over knees.
  2. Step-2: Inhale and lift your right arm to the sky opening the chest then exhale.
  3. Step-3: Pull belly to spine and draw your arm underneath of you resting on the posterior side of your right shoulder and releasing your head to the floor.
  4. Step-4: Try to maintain level hips to protect the low back and support the rotation of the spine.
  5. Step-5: You can either leave your hand where it is or you can reach the left hand to the sky opening the left side of the chest.
  6. Step-6: if you want to go deeper rotate your left palm to face backward then bend at the elbow and rest the back of your left hand on your sacrum.
  7. Step-7: Finally, if you want some extra yumminess for the left side of the body you can extend your left arm back up and reach it forward over your head toward the top of the mat.
  8. Step-8: After it, to come out of the pose bring your left palm back to the floor engage your belly while pressing into the left hand to bring you up and out.
  9. Step-9: Then, sit back briefly in child's pose to neutralize the spine and, then on the other side.

Supta Matsyendrasana (Supine Spinal Twist) Yoga for lower back pain

Supta Matsyendrasana Yoga is also called Supine Spinal Twist. If you are doing this, then there is a high chance that you will get relief from the back pain. This is the best yoga for lower back pain and sciatica. The most important thing how to do it perfectly. Let’s discuss.
Yoga for lower back pain relief with steps and pictures
Supta Matsyendrasana (Supine Spinal Twist)

  1. Step-1: Moving into a supine, which means lying down spinal twist. So, let's bring our arms out to the sides making a "T" with our arms about shoulder level.
  2. Step-2: Then, take a nice deep breath in and as well exhale, let's lower our knees towards the right side.
  3. Step-3: Let's flow with this a few times, inhaling up and exhaling to the other side. And just flowing a few times from side to side with the breath.
  4. Step-4: We are always exhaling as we are twisting. And, inhaling as we come back to the center. Something that can be very helpful to some people with this supine twist is a yoga block.
  5. Step-5: You can place that block on the floor. When it's time for you to hold the twist, you can exhale twisting to the side and then resting the legs onto the block if your legs or knees are not able to come all the way to the floor.

Apanasana (Knee Hugs) Yoga for lower back pain

Doing Apanasana has a lot of benefits. This yoga lowers your back pain. You can get the pdf with pictures if you search online “yoga poses for lower back pain pdf.” Apanasana is also called Knee Hugs and this is the best yoga for lower back pain and hip pain. Let’s discuss how to do it.
Yoga for lower back pain relief with steps and pictures
Apanasana (Knee Hugs)

  1. Step-1: When you start to exhale simply pull your knees in towards your chest and hug them in with your arms.
  2. Step-2: And the nice thing that you can do here start to rock from side to side to side. it helps you to start to massage the muscles around your spine.
  3. Step-3: And as the hips and the spine begin to loosen uphold the knees in tightly towards the chest and then lift your forehead up to your knees curling in like a ball.
  4. Step-4: And as you inhale relax your head back down onto the ground and those that are a little looser in the arms you can wrap your arms all the way around your knees and grab the hold of the opposite elbows.
  5. Step-5: Afterward, as you pull your knees in towards your chest thrust your sacrum in your tail bone down towards the ground to feel an even deeper stretch in your spine.
  6. Step-6: Stay here somewhere between three and ten breath.

Salamba Bhujangasana (Sphinx Pose) Yoga for lower back pain

This Salamba Bhujangasana means supported cobra pose. This is very simple and the best yoga for lower back pain beginners. Its English name is called Sphinx Pose.
Yoga for lower back pain relief with steps and pictures
Salamba Bhujangasana (Sphinx Pose)

  1. Step-1: Sphinx pose is similar to cobra, but you will be resting yourself on your forearms.
  2. Step-2: So, let's bring your forearm down to the surface, resting the palms flat. And you're not actually going to be lifting your body here.
  3. Step-3: What you're going to do is to start to pull as if you are pulling yourself forward. So it's a very, very gentle back stretch and chest opener.
  4. Step-4: So, You are pulling with our arms, pulling back, feeling some stretching in through the back. You might feel it in the arms as well.
  5. Step-5: Continuing to pull forward with the crown of the head. Keeping the head and neck in nice alignment.
  6. Step-6: Just holding and breathing. And then you can relax back down to the surface.

Setu Bandha Sarvangasana (Bridge Pose) Yoga for lower back pain relief

Setu Bandha Sarvangasana is also called the Bridge Pose. This is one of the best yoga for lower back pain relief and yoga moves for hip pain. Setu Bandha Sarvangasana is a deep yet accessible backbend that stretches the chest, neck, thighs, and spine. Let’s discuss how should a person do it.
Yoga for lower back pain relief with steps and pictures
Setu Bandha Sarvangasana (Bridge Pose)

  1. Step-1: Practice rooting down through your feet and arms in the pose to create greater depth in your spine but be careful not to flatten your neck into the floor.
  2. Step-2: Lie by the help of your back with your knees bent and your feet flat on the floor.
  3. Step-3: Initiate the pose by gently pressing your lower back down so that your tailbone curls slightly up. Root through your feet and begin to peel your hips away from the floor.
  4. Step-4: Mindfully roll up vertebra by vertebra and keep your tailbone reaching toward the back of your knees.
  5. Step-5: Focus on keeping your lower back long distributing the arch evenly along your entire spine. Tuck your shoulders underneath your chest.
  6. Step-6: Hold the outer edges of your sticky mat or interlace your fingers and burrow down into the mat with your arms. Breathe slowly and deeply into your abdomen.
  7. Step-7: Lengthen your tailbone and your lower back as you shift your attention to your legs. Align your thighs so that they are parallel to each other and position your knees directly over your ankles.
  8. Step-8: Your shins should be vertical root down through the base of your big toes and float your pelvis just a touch higher. Expand your chest heart and lungs as your breath saturates your front body.
  9. Step-9: Practice deepening your pose without losing the integrity of your alignment or sacrificing the comfort of your lower back and knees. Take one more expansive inhalation then exhale slowly and lower yourself down to the floor.
  10. Step-10: Observe the sensations of your body and breath as you take a moment of stillness.

Padangusthasana and Padahastasana Yoga for lower back pain

Padangusthasana and Padahastasana are called Big toe pose and hand-foot pose respectively. These are the Yoga poses for flexibility. Let’s know what are the benefits we are going to get by doing these yogas. There are many benefits. But here we are talking about yoga for lower back pain. So, definitely, you will get relief by doing these yogas. How to do these yogas?
Yoga for lower back pain relief with steps and pictures
Padangusthasana Yoga (Big Toe Pose)

  1. Step-1: Keep your feet hip distance apart
  2. Step-2: Inhale three to the chest lengthen the spine. Then exhale slowly with control bring your head down.
  3. Step-3: And, now grab hold of the toes with the middle index and thumb. Inhale. Lift the chest lengthens the spine. Exhale. Bring your forehead down.
  4. Step-4: Take slow 5 deep breaths here. Inhale. Lengthen the spine breathe to the chest and now exhale.
  5. Step-5: Tuck your palms underneath your feet. Draw the navel in and bring your forehead down.
  6. Step-6: Take slow five deep breaths in this posture. Inhale lengthen the spine breathe to the chest.
  7. Step-7: Exhale high. Inhale slowly coming up.
    Yoga for lower back pain relief with steps and pictures
    Padahastasana Yoga (Hand Foot Pose)

Marjaryasana/Bitilasana (Cat/Cow Pose) Yoga for lower back pain

This yoga is for lower back pain. To get relief from lower back pain, it is highly recommended to do this yoga. This is a combination of the cat pose and the cow pose. It's a very commonly used stretch. Anyone can try that improves flexibility in your spine and shoulders and strengthens your abdomen. Procedures to do the Marjaryasana or Bitilasana are given below.
Yoga for lower back pain relief with steps and pictures
Marjaryasana (Cat Pose)
  1. Step-1: To start with, bring your body into a tabletop position with your knees under your hips and hands under your shoulders. Your back is flat and parallel to the floor.
  2. Step-2: The tops of your feet should be pressed into the mat and your fingers pointing forward with your palms on the floor.
  3. Step-3: When you're ready on an inhale, roll your shoulders backdrop. your belly down towards the floor and look up towards the ceiling to create a natural dip in the middle and lower back. This is the cow pose.
  4. Step-4: On an exhale, move into the cat pose by engaging your core to pull your middle and upper back up towards the ceiling.
  5. Step-5: Release the neck and look towards your navel. it might help to imagine a piece of string attached to your upper back gently pulling it up. This is the cat pose.
  6. Step-6- On the next inhale come back into a cow stretch by rolling your shoulders back and pulling the belly button down to the floor to create a dip.
  7. Step-7: Then as you exhale create a dome shape again by pulling the center of your back towards the ceiling the cat stretch.
  8. Step-8: In simple terms when you move from cow to cat and back again your spine moves from a dip position to an arched position and your neck follows.
  9. Step-9: Repeat this a few times alternating between inhaling and exhaling to mobilize your spine.
  10. Step-10: After you've done two or three cats to cow stretches, come back into the starting position with a neutral spine and a flat back. So, there you have the cat and cow stretch.
    Yoga for lower back pain relief with steps and pictures
    Bitilasana (Cow Pose)

Kapotasana( Pigeon Pose) Yoga for lower back pain

There are many yoga moves for beginners. But, this is one of the best yoga for beginners who have lower back pain. The pigeon pose is a great way to open your hips and your opposite hip flexor and so as well. So the way you come into this you are going to start on the table. Procedures to do Kapotasana or Pigeon Pose.
Yoga for lower back pain relief with steps and pictures
Kapotasana( Pigeon Pose)

  1. Step-1: First of all, you have to bring your left leg forward. So your left ankle comes to your right hand.
  2. Step-2: And, then You have to slide your right leg back.
  3. Step-3: Notice that Your hips are square to the front of the room.
  4. Step-4: Now, if you can, depending on your flexibility your knee is directly in line with your ankle and the foot stays flexed.
  5. Step-5: So, you don't overstretch one side of the muscle to your knee more than the other.
  6. Step-6: And then you lengthen up you keep pressing back with that back leg.
  7. Step-7: Now, if your hips are not quite this open you might find that you need to bring your heel closer into your body or maybe even you need to sit on that heel.
  8. Step-8: Whatever way works for you is the best. You want to honour your body because it's much better to get the benefit of the pose than to come back here like this with your hip back. You need to roll the hip forward.
  9. Step-9: Then you have to inhale and lengthen up. So, on your inhale lift up a little bit and then as you exhale press the leg back so that you can feel the opening up through.
  10. Step-10: And, the opening up through the hip lengthening, that's the pigeon pose. it's a great hip opener.

Baddha Konasana (Bound Angle Pose) Yoga for lower back pain

This is one of the 10 basic yoga positions. Baddha Konasana is also called Bound Angle Pose. This is a simple yoga for lower back pain relief. Let’s see how to do it.
Yoga for lower back pain relief with steps and pictures
Baddha Konasana (Bound Angle Pose)

  1. Step-1: Take a mat. Expand it on the floor. Then, Sit down on it with your legs extended out in front of you.
  2. Step-2: Then, bend your knees. And, it's time to bring the soles of your feet together near your groin. The closer you can bring your heels, the more effective this pose will be. But, remember don't push it. Find the distance that is right for your body.
  3. Step-3: Keep your hands on the mat behind you to help in lifting and expanding your chest. If this feels good enough, you don't need to go any further.
  4. Step-4: Bend forward from the hips, lowering your chest towards your feet and, then towards your head and then knees and then toward the ground. Try to keep your back straight.
  5. Step-5: Stay in the pose, breathing smooth, deep, even breaths.
  6. Step-6: At last, release the pose. Lift your torso up and stretch your legs out, whenever you're ready to be unbound.

Do you know that this pose helps to open up the pelvis, making it very beneficial for the prostate health of men and for pregnant women?

Ardha Bhekasana (Half Frog Pose) Yoga for lower back pain

Ardha Bhekasana is also called half frog pose. This can help you in lowering your back pain. This is one of the best yoga exercises for beginners. Let’s discuss how to do it.
Yoga for lower back pain relief with steps and pictures
Ardha Bhekasana (Half Frog Pose)

  1. Step-1: Keep your elbows tucked in close to your side.
  2. Step-2: Lift your chest and slide your hands forward so that your forearms rest on the mat. Check that your elbows are directly below your shoulders.
  3. Step-3: Lift your right foot cross your left arm in front of your fingertips point to the right. Reach back with your right hand to hold the inside of your foot. Rotate your right elbow up to the sky.
  4. Step-4: Slide your fingers over the top of your foot and curl them over your toes. Apply gentle pressure with the base of your right palm to the top of your foot.
  5. Step-5: Press into your left elbow so that you don't collapse in the left shoulder and look straight ahead. Stay here for a few breaths feeling the stretch in the front of your right thigh.
  6. Step-6: If you don't feel the stretch take your foot slightly off to the side and press it gently towards the floor. Last, inhale and then exhale carefully. Release your foot and switch sides.
  7. Step-7: Cross your right arm in front of you. Bend your left knee and reach back with your left hand to hold the inside of your foot. Rotate your left elbow up to the sky slide your fingers over the top of your foot and curl them over your toes.
  8. Step-8: Square your shoulders with the front of the mat and press into your right elbow to lift your chest. Take a few breaths here gently pressing into your left foot.
  9. Step-9: To deepen the stretch take your foot out to the side and increase the pressure on the top of your foot.
  10. Step-10: Last, breath in. exhale carefully release your foot. inhale bring your palms under your shoulders. exhale push your hips back to your heels.

Balasana (Child’s Pose) yoga for lower back pain

There are many videos of yoga for lower back pain you tube and yoga lower back pain stretches. You can easily find them in YouTube. Balasana is called Child’s pose. It helps in lowering your back pain. Let’s learn how to do it.
Yoga for lower back pain relief with steps and pictures
Balasana (Child’s Pose)

  1. Step-1: Start by kneeling on your hands and knees.
  2. Step-2: After it, release your toes on the floor. And, then separate your knees about hip-width apart.
  3. Step-3: As you exhale slowly lower your buttocks towards the heels feeling the tailbone lengthen away from the back of the pelvis.
  4. Step-4: As your torso folds over the thighs lengthen the back of your neck before your forehead rests on the floor.
  5. Step-5: Lay your arms by the thighs with the palms facing up and feel how the weight of your shoulders lightly spreads the shoulder blades.
  6. Step-6: Take several slow breaths into the belly and lower back as you rest here.
  7. Step-7: As you exit inhale and lengthen the torso forward over the thighs and rise up as a tailbone presses down into the pelvis and towards the heels.
There are many benefits of this yoga. By doing Balasana or Child’s Pose, you get the following benefits.

  • As a forward bending yoga posture child's pose generates an array of nourishing benefits.
  • It gently stretches lower back hips thighs knees and ankles.
  • It releases a spine, shoulder, and neck.
  • Child's Pose increases blood circulation to the head which reduces headaches.
  • It also massages internal organs and calms the mind thus helping relieve stress and tension.

Malasana (Garland Pose) Yoga for lower back pain

Malasana is also called Garland Pose. This is a very simple yoga for beginners and very good yoga for lower back pain as well. Let’s learn the steps on how to do it.
Yoga for lower back pain relief with steps and pictures
Malasana (Garland Pose)

  1. Step-1: Stand straight with feet apart.
  2. Step-2: Raise your arms and place your hands in prayer position.
  3. Step-3: Bend your knees deeply sinking down until your hips are lower than the knees.
  4. Step-4: Push up your elbows to your knees to open up your hips and gently press the side of your knees to your elbows.
  5. Step-5: Hold the position for as long as 30 seconds to 1 minute.
  6. Step-6: In the end, release the pose either by sitting back or pushing the back up to standing.

Bakasana (Crane Pose) Yoga for lower back pain

Bakasana is a very good yoga for lower back pain. The Bakasana or the crane posture it is the arm balancing position. Before practicing this asana, I want you to be more focused towards the practice. keep your gaze fixed at a point. Try to get rid of all your negative thoughts and emotions outside. And try to be focused towards the practice and everything will fall in place. Let’s discuss how to do it.
Yoga for lower back pain relief with steps and pictures
Bakasana (Crane Pose)

  1. Step-1: Slowly go down towards the floor.
  2. Step-2: Place your palms down on the mat now.
  3. Step-3: When you keep your palms down, try to keep your fingers separated and press every finger equally to the floor.
  4. Step-4: Now slowly walk your toes forward on your toes and place your knee on top of your triceps.
  5. Step-5: Once you're there try to move your hip upwards and fold.
  6. Step-6: Once you get to a nice balancing position there, try to lift one leg at a time and look at a point. Then the other leg slowly with control and you stay there for four to five rates.
  7. Step-7: So, if your hip goes down you will fall and lose the balance. So try to lift your hips as much as you can and you stay strong.
  8. Step-8: As you exhale drop your toes down and place your heels on the mat and come up to standing position.

Bharadvajasana (Bharadvaja’s twist) Yoga for lower back pain

Bharadvajasana yoga can help you in lowering your back pain. You just have to follow these simple steps.
Yoga for lower back pain relief with steps and pictures
Bharadvajasana (Bharadvaja’s twist)

  1. Step-1: Bend the knees and swing the legs to the left.
  2. Step-2: Nestled the angle of the top foot into the arch of the bottom foot.
  3. Step-3: Lengthen up through the spine and then twist from the navel to the right.
  4. Step-4: Take the back of the front hand underneath the leg.
  5. Step-5: The backhand wraps around your backside option to take Gyan mudra with the left hand.
  6. Step-6: Inhale to collapse.

Final Words

So, in this article, I have discussed all the important yoga and asanas which can help you in lowering your back pain. These are the yoga for lower back pain. By doing this, you can get lower back pain relief. There is no need to worry. If you can’t perform one yoga, then you can skip it. It is not mandatory to do all the yogas. Do experiments. Whichever suits you well, go with that.

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