Back Pain Relief and Strengthening Yoga Poses for Beginners

yoga for back pain

A Beginner's Guide to yoga for lower back pain Relieving and Strengthening Your Back

Do you suffer from lower back pain? You’re invited to join the club! According to the National Institutes of Health, 80 per cent of Americans are likely to experience lower back pain throughout their lives. However, being ordinary doesn’t mean you’re forced to endure. Your lower back is built to support and stabilize your every move. If it’s not in order and your back pain also affects your mental health. The positive side is yoga exercises for lower back pain can provide straightforward, sweet relief.

yoga for back pain

When you have lower back pain, what hurts?

The lower back of your body comprises the five lumbar vertebrae at the bottom of your spinal column (L1 through L5). The lumbar vertebrae are among the largest compared to the other vertebrae in your spine. They aid in supporting your lower and upper body and allow you to twist and move the torso and shield your spine. It also has a complicated system of muscles, ligaments and tendons that aid in adequately moving everything and remaining in place.

The lumbar area is responsible for handling stress and weight when running, walking, lifting, carrying, or just about anything else. This is the reason it’s not a surprise that lower back pain that’s often encountered.
Several problems can lead to lower back pain. A bulging disk occurs when the cushion between your vertebrae is compressed and unable to do its job correctly. Herniated disks can lead to pinched nerves. In most cases, lower back pain can signify a strain or tear due to weak muscles.

Cause of lower back pain:

Other than the usual medical causes, like osteoarthritis or a bulging disc, A significant reason for low back pain is long-term standing or sitting (yes, we’re thinking of those who work at your home!). The longer you sit, the less use you make of your muscles that stabilize, causing them to weaken and to have difficulties performing their duties in times of need, resulting in pulled, strained or injured muscles (and plenty of pain).
If the muscles in your body aren’t solid, simple actions can lead to lower back pain. For instance, taking your child to the bathroom, carrying a heavy object, or bending the wrong way in your car.

These yoga postures aid in relaxing tight muscles, strengthening weak muscles, and alleviating lower back pain. Be patient in each posture. If you experience pain at any time, you should immediately stop! Change your routine to suit how your body is feeling every moment, and remain gentle with yourself so that you don’t make back pain any worse.

Best pose to ease lower back pain:

Marjaryasana or Bitilasana (Cat-Cow Pose):

Cat-Cow is an excellent option to stretch your chest, hips and back as you warm up. Begin by placing your knees and hands while in the Tabletop position. Ensure that your knees are placed below your hips and that your elbows, wrists and shoulders are aligned and parallel to the floor. Keep the head with your back in an upright posture and your eyes focused on the floor.
When you exhale, raise your sitting bones and chest towards the ceiling. Allow your stomach to sink to the floor. Then, lift your head and gaze straight ahead. After exhaling, turn your spine towards the ceiling. Be sure that you keep your knees and shoulders in place. Relax your head towards the ceiling, though do not force your chin towards your chest.

Repeat at least as many times (10-20 inhale and exhale the ideal number) while keeping the speed of your breathing.

yoga for lower back pain

Adho Mukha Svanasana (Downward-Facing Dog Pose)

If there’s one yoga posture that is well-known to everyone, It’s probably the Downward-Facing Yoga Pose. It is a great way to strengthen and lengthen your muscles; this pose can reach all weak spots and loosen your back, shoulders, and hamstrings.
Start with your knees and hands on the Tabletop. Your toes are twisted under. Press your shoulders into the ground and raise your hips back and up.
Push down using your hands and fingers to move your arms towards the centre of the room. Then, roll your upper arms towards the wall while encircling your upper arms. Relax your shoulders and allow your shoulder blades to rotate upwards and outwards towards your spine and your armpits’ outer edges (upward movement).

Should your back seem rounded, Bend your knees a bit so that, you can raise your hips. You’ll want to keep straight lines between your wrists, shoulders, and hips. Don’t think about straightening your legs!
Please look around at your back’s feet to check that they’re hip-width apart and in a straight line. Let your head float freely so there isn’t any tension in your neck. Then, take a moment to look at your feet. Please keep it for a few minutes before returning to the Tabletop or Child’s Pose.

Balasana (Child's position):

A child’s pose can be more than energizing or restful; it also serves as the perfect stretch to your hips and back.

Get down to the ground. Place your big toes on the floor and then sit on your heels. Then split your knees the same width as your hips. Inhale and place your body in between your hips.
Expand your sacrum to the rear of your pelvis, and reduce your hips’ points towards the navel to ensure that they are tucked into the inner legs. The length of your tailbone should be away from the pelvis’ back while lifting the skull’s base away from your back neck. Your forehead should rest on the floor.

Move your arms forward, stretch them out with your palms lowered, and spread your fingers wide. You can rest here anywhere, from a few seconds to a few minutes.

yoga for lower back pain

Uttanasana (Standing Forward Bend):

It might seem like a fundamental posture, however, standing Forward. Bend is a stretch that releases your calves, hamstrings, and hips, strengthens your quadriceps muscles, and eases tension.

Straighten up and in Tadasana and place your hands placed on the hips. Inhale and bend forward on the hips, not at your waistline, to lengthen the front of your torso.

If you can, and with your legs straight, bring your hands or fingers to the floor just slightly ahead of or beside your feet. You can also move your hands to the ankles’ backs. If this isn’t feasible, you can cross your arms over your back and keep your elbows. The heels should be firmly pressed into the floor, and then lift the bones of your sitting towards the ceiling. The top thighs should be turned slightly towards the back.

Inhale each time and lift your body a little. After each exhale, let your body fall into the posture more. Relax your head to the base of your neck, located deep in the upper back between the shoulder blades.

Malasana (Garland Pose):

Garland Pose stretches just about everything in your lower back, like your quadriceps, hips, groin, and torso. It also helps strengthen your ankles.


Your feet should be closest to each other as much as possible. Maintain your heels on the floor if you can. If you aren’t, roll up your mat or place an extra towel underneath your feet. Make sure your thighs are slightly larger than your body. Inhaling, tilt your torso forward, and then fit it comfortably between your thighs.


Put your elbows in contact with your inner knees, bring your palms with Anjali Mudra (Salutation Lock), and resist your knees against your elbows to lengthen your torso’s front. Do this for 30-60 seconds.

yoga for lower back pain

Sphinx Pose:

This easy backbend is ideal for those new to the sport or as a warm-up before the very beginning of your workout to stretch your shoulders, chest and abdominal muscles while strengthening your back.

Sit on your stomach and place your legs side-by-side. Then, firmly press your tailbone towards your pubis and extend it towards your heels. Next, turn your thighs to the side by moving your thighs towards the floor. This can help broaden and lengthen your lower back and the sacrum (the downward-facing triangular bone located at the rear of your pelvis) to help protect it during the back bend. Keep lengthening your spine to safeguard your lower back as you move towards this position. Make sure to stretch your buttocks.

Put your elbows underneath your shoulders, and place your forearms rest on the floor in a straight line. Inhale and raise your upper torso and head towards the ceiling, creating a slight backbend. Subtly–no sucking stiffness, hardening, or rigidity–draw your lower abdomen away from your floor to assist and spread the curvature of your backbend more evenly across the length of your spine and relax your lower back. Take 5-10 minutes, after which you can lower your torso until it is on the floor. Repeat as many times as you’d like to.

The takeaway:

Yoga might be the solution if you’re looking to try something new to help with the back. Discuss it with your doctor and if they give you the green signal, look for an accredited Yoga instructor in your area or practice these postures at home.

Make sure you do each pose to the best ability. Remember to pay attention to your body (aka, if it hurts, it’s time to put it down!). If the pain gets worse or persists, seek out your physician immediately.

Adding a few moments each day to your yoga practice and stretching will give your body the attention it needs (and hopefully, relief from lower back pain). If you want to learn many such yoga postures from a good institution or a good instructor, then The Sun Yttc Rishikesh can prove to be a beneficial option for you.


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