Lower back is a sensitive spot in the human body. Lower back pain is the main cause of tons of problems that include poor posture and the weak core. The lower back pain consequently shortens hip muscles and pulls the lower back. Lower Back Pain contributes more factors for lower backache as well as discomfort. When you are suffering from the lower back pain, then it is necessary to figure the cause of pain. Lower Back Pain could also lead to numerous problems that include physically and physiologically. Yoga ultimately helps to relieve the tightness of bones in the lower back pain. Of course, Yoga is the great option to work on the flexibility as well as core stability, breathing, and correcting posture. Yoga is a safe and secure exercise for delivering better health benefits in short time without any hassle. Following the Yoga exercises makes sure that your body is tuned and makes a comfortable health. Doing the Yoga exercises helps you to ease up the stretch and increase the bone strength to maximum. After doing the Yoga poses, you can relax on the massage chair that supports and strengthens your spine.

Why Choose Yoga Exercises?

Why Choose Yoga Exercises

Numerous studies state that Yoga is a power of the ancient practice that emphasizes strength, stretching, and flexibility for relieving the back soreness as well as improves the function. Yoga is a perfect that helps to reduce the need for pain medication and it is considered as start-of-the-art to study in the much more efficient way. When you have a history of the lower back pain or injuries for years, experience pain lasting 72 hours or problems with your discs, consulting the physician is the best solution before doing the exercises. Yoga is the popular and safe form of exercise and it acts as the best way to relieve tension and stress. Of course, it also helps to reduce the back pain as well as maintains the healthy spine. Yoga poses are called as Asanas helps to stretch and strengthen the back muscles. Yoga brings you complete meditation and breath control aspects highlighting more benefits of doing the yoga pose that prevents back pain. Lower back pain reduces the discomfort or achiness greatly. Of course, it also addresses the alignment and tightness issues. Below are 8 Yoga Poses to relieve your Lower Back Pain:

Child’s Pose:

Child's Pose Yoga

Child’s Pose reduces the pressure on the lower back pain with elongating as well as aligning the spine. Child’s Pose decompresses the spine and improves stretching without any hassle.

  • Kneel on mat with feet together behind and knees hip-width apart
  • Take a deep breath in then exhale
  • Lay your torso on thighs
  • Lengthen your neck and spine with easily drawing the ribs away
  • Rest your forehead on ground and extend your arm in front of you
  • Hold the position for 1 to 3 minutes

Cat Or Cow Pose:

Cat Or Cow Pose Yoga

The Cat or Cow Pose ultimately stretches your back to the maximum extent. The yoga pose allows nice flexion as well as an extension of the spine with promoting the mobility to the maximum. The pose also helps to relieve the tension found in lower back pain. In fact, it is also helpful for getting the neutral spine and not too rounded or arched. The pose helps to improve the posture maximum without any hassle.

  • Place your shoulders over wrists and the hips over to your knees
  • Now you need to relax and slowly inhale then exhale
  • Round your spine
  • Drop your head toward floor
  • Inhale and lift head, chest, as well as tailbone towards ceiling (arch your back)
  • Be in the position for 1 to 3 minutes and relax

Downward Facing Dog:

Downward Facing Dog Yoga

Lower back pains will be very stressful and lead to severe problem to the body. Downward Facing Dog poses acts as the great option for stretching calves and hamstrings. When you are extra tight then you could easily bend the knees little bit and make the stretch more comfortable.

  • After doing the child’s pose, you can keep the hands on floor then relax to sit on your knees
  • Lift your butt and press back
  • Spread fingers wide
  • Straighten your legs
  • Lower your heels toward the ground
  • Between your arms relax your head
  • Direct your gaze through legs
  • Hold the position for 1 to 3 minutes

Standing Forward Bend:

Standing Forward Bend Yoga

The Standing Forward Bend stretch helps you to easily stretch your back and lengthen your spine. Therefore, it automatically relieves lower back pain then modify with keeping your knees slightly bent. Straighten legs also hurts your back so you can follow the below instruction for the pose

  • After completing Downward Facing Dog, step forward slowly to top of mat
  • Stand with your feet with shoulder width apart
  • Straighten legs out
  • Let torso hang down
  • Press your chin towards chest
  • Relax your shoulders
  • Extend your crown toward floor for creating long spine

Sphinx Pose:

relaxoSphinx Pose Yoga

The Sphinx pose helps to create the natural curve for your lower back and it would automatically reduce the lower back pain greatly. Sphinx pose supports your lower back.

  • Lie on your stomach, straight out and legs together behind you
  • Place your elbows under shoulders
  • Place your forearms on the floor then lift your chest up
  • Press your thighs and hips into floor
  • Lengthen your spine with keeping shoulder relaxed
  • Sit up to feel a nice stretch with lower back
  • Hold the position for 1 to 3 minutes

Knees To Chest With Slow Rock:

Knees To Chest Yoga


This is a basic yoga stretch that adds the slow rocking motion and it brings the best bodyweight massage and strengthens the lower spinal region.

  • Lie on your back
  • Hug knees into chest
  • Rock your torso back slowly
  • Firmly hold onto your legs

Reclined Pigeon Pose:

Reclined Pigeon Pose Yoga

The Reclined Pigeon Pose is also called as “figure-four,” that stretches your inner thighs, butt, and hips.

  • Lie on your back
  • Cross the left foot with right quad
  • Bend your right knee
  • Hold your back on right leg
  • Gently pull towards your chest
  • Switch each side and repeat

Reclined Supine Twist:

Reclined Supine Twist Yoga

The Yoga pose is great stretching for your lower back pain. It brings better pain relief when you are tight. Twisting movements could also irritate your lower back.

  • Lie on your back
  • Hug your knees into chest
  • Drop both knees over to a side as you twist torso in other direction
  • Keep your knees and hips to each other
  • Draw them toward floor
  • Keep your chest square to ceiling

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