10 Must Know Yoga Poses to Relieve Lower Back Pain

10 Must Know Yoga Poses to Relieve Lower Back Pain

Being working from home can be very tiresome for our body at times. Our neck, eyes and back has to suffer throughout. Especially our lower back. At times we sit in same position for hours which isn’t very ideal for us, this results into several pains here and there. But don’t worry, there is solution to it given in the Vedic culture. Yoga is said to relieve such pains and maintain good condition of our body if practised regularly. Not only people working from home but also aged, people having certain back ailment can practise this too. Let’s check out how to relieve lower back pain with these 10 yoga steps.

Here’s a list of Yoga Poses you must know if you suffer from lower back pain.

  • Downward Facing Dog
  • Child Pose
  • Pigeon Pose
  • Cat and Cow Pose
  • Half Forward Bend
  • Upward Facing Dog/ Sphinx
  • Locust Pose
  • Bridge Pose
  • Two Knee Spinal Twist

Downward Facing Dog [Adho Mukha Svanasana]

to Relieve Lower Back Pain

10 Must Know Yoga Poses to Relieve Lower Back Pain​
10 Must Know Yoga Poses to Relieve Lower Back Pain​

Downward Facing Dog (Adho Mukha Svanasana). 

Target: Hamstrings and Calves

  1. Come to your hands and knees with your wrists underneath the shoulders and your knees underneath the hips.
  2. Curl your toes under and push back through your hands to lift your hips and straighten your legs and make sure that back is arched.
  3. Spread your fingers and ground down from the forearms into the fingertips.
  4. Outwardly rotate your upper arms to broaden the collarbones.
  5. Let your head hang and move your shoulder blades away from your ears towards your hips.
  6. Check that the distance between your hands and feet is correct by coming forward to a plank position.
  7. Exhale and bend your knees to release and come back to your hands and knees. 

Child Pose [Balasana]

to Relieve Lower Back Pain

Young woman doing Child exercise

Child Pose (Balasana)

Target: Resting, Gentle Stretch

  1. Come to your hands and knees on the mat.
  2. Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
  3. Bring your belly to rest between your thighs and root your forehead to the floor. Relax the shoulders, jaw, and eyes. If it is not comfortable to place the forehead on the floor, rest it on a block or two stacked fists. There is an energy point at the centre of the forehead in between the eyebrows that stimulates the vagus nerve and supports a “rest and digest” response. Finding a comfortable place for the forehead is key to gaining this soothing benefit.
  4. There are several possible arm variations. You can stretch your arms in front of you with the palms toward the floor or bring your arms back alongside your thighs with the palms facing upwards. These are the most common variations. But you can also stretch the arms forward with palms facing up for a shoulder release or try bending the elbows so that the palms touch and rest the thumbs at the back of the neck. In this position inch the elbows forward.
  5. Stay as long as you like, eventually reconnecting with the steady inhales and exhales of your breath.

Pigeon Pose [Eka Pada Rajakapotasana]

to Relieve Lower Back Pain

Pigeon Pose Yoga

Locust Pose (Eka Pada Rajakapotasana)

Target: Hips

  1. From Downward Facing Dog, bring the right leg up into a Down Dog Split.
  2. Bend your right knee and bring that leg forward as if you were going to step into a lunge. Instead of placing your foot down as you would for a lunge, bring your right knee to the floor on the outside of your right hand. The right shin may angle back towards the left hip or be more parallel to the front of your mat, depending on your range of motion.
  3. Release your left knee to your mat. Your left leg should be flat on the floor. Take a look backward and make sure that your left foot is pointing straight back.
  4. Square your hips towards the front of your mat.
  5. Take padding (a folded blanket works well) under the right side of your hip as necessary to make the pose more comfortable.
  6. If you feel stable, bring your torso down into a forward bend over your right leg.
  7. Keep hips square and weight balanced equally on both sides as best you can. If this feels too intense, place a blanket or block or under the hip or back knee. Reach your forehead toward the floor.
  8. Continue squaring your hips and breathing into any tightness.
  9. Come back up, bringing your hands in line with your hips and Repeat the pose on the other side.



Cat and Cow Pose [Chakravakasana]

to Relieve Lower Back Pain


Cat and Cow Pose (Chakravakasna)

Target: Spine and Abdomen

  1. Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
  2. Think of the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and back through the tailbone. This is the position of a neutral spine.
  3. Inhale and Arch for Cow Pose. 
  4. Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
  5. Take your gaze gently up toward the ceiling without cranking your neck.
  6. Exhale and Round for Cat Pose, Release the tops of your feet to the floor. Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round.

  7. Drop your head ,take your gaze to your navel.

Half Forward Bend [Ardha Uttasana]

to Relieve Lower Back Pain

yoga for lower back pain

Half Forward Bend (Ardha Uttasana)

Targets: Hamstrings, calves, torso

  1. While in Uttanasana, take a few deep breaths. When you’re ready, come up onto your fingertips.
  2. As you inhale, raise your torso, keeping your spine flat.
  3. Exhale smoothly as you draw your shoulder blades together. Pay attention to your knees here and try to microbend to avoid locking them.
  4. Inhale as you lift your head and look forward. Keep your spine aligned through your back and neck (it can help to imagine being pulled forward slightly from your chest).
  5. Take this opportunity to get in touch with your breathing. Focus on inhaling and exhaling deeply, coordinating each breath with the flow of the movement.
  6. When you’re ready to release from the pose, exhale and return to Uttanasana.

Upward Facing Dog [Urdhva Mukha Shvanasana]

to Relieve Lower Back Pain

Yoga for lower back pain

Upward Facing Dog [Urdhva Mukha Shvanasana]

Target: Chest, shoulders, abdominals, triceps, forearms, low back.

  1. Move from chaturanga dandasana, exhaling as you lower yourself slowly toward the ground from a plank position. As your body approaches the ground, inhale to straighten your arms as you roll over your toes, changing your foot position from toes tucked under to resting on the tops of your feet. If you can’t roll over your toes, it’s fine to flip them one at a time. Don’t bring your thighs to the floor during the transition if you can help it.
  2. Open your chest toward the ceiling as you straighten your arms. Your gaze will go up slightly, but it’s not necessary to throw your head back.
  3. Keep your legs engaged and drop your hips toward the floor. The only things touching the floor are the palms of your hands and the tops of your feet. Push strongly into both.
  4. Keep your shoulders over your wrists and draw your shoulder blades down and toward your spine to create space between your shoulders and your ears.
  5. Exhale and roll back over your toes to plant the balls of your feet before lifting your hips to downward facing dog.

Locust Pose [Salabhasana]

to Relieve Lower Back Pain

Yoga for Lower Back Pain

Locust (Salabhasana)

Targets: Legs, back, core, heart-opener.

  1. Bring your arms down by your sides with your palms facing the floor. Stretch your legs straight out behind you with the tops of your feet on the mat.
  2. Bring your forehead or your chin to the mat in preparation. Roll your shoulders back and down to open your chest.
  3. Inhale and lift your head, chest, and arms up off the floor. Keep your arms straight behind you. Reach through all 10 fingers and turn your hands so that your thumbs are pointing down. Keep sliding your shoulder blades down your back.
  4. Engage your legs so that your knees lift off the floor. At the same time, try not to tighten your butt too much so that your tailbone has somewhere to go as you backbend. Press the tops of your feet strongly into the floor.
  5. Keep your gaze on the floor just in front of you so that your neck stays in a neutral position, not cranking up.
  6. Stay in this pose for three to five breaths. On an exhale, release down to the floor. Turn your head to one side and rest on your cheek.

Bridge Pose [Setu Bandhasana]

to Relieve Lower Back Pain


Bridge Pose [Setu Bandhasana]

Target: back of your legs, or posterior chain

1. Lie on the mat with your back on the floor.

2. Draw your feet inwards towards the hips.

3. Your feet should be parallel to each other.

4. Knees should not be pointing outwards.

5. Now lift yourself up with your stomach going towards the ceiling along with your back, hip and thighs.

6. Chin and chest should be locked.

7. You can either keep your hands sideways or engage them in supporting your back. You can also clasp them under your back and stretch. Inhale while going up, hold, exhale while coming down. Breathe normally in case you are holding the pose for long.

Two Knee Spinal Twist [Supta Matsyendrasana]

to Relieve Lower Back Pain

Two Knee Spinal Twist My Vedic Roots

Two Knee Spinal Twist [Supta Matsyendrasana]

Target: Stretch for the gluteus, chest, and obliques

  1. Lie down on your back. Bend your knees and put the soles of your feet on the floor with your knees pointing up toward the ceiling.
  2. Press into your feet to lift your hips slightly off the floor and shift them about an inch to your right. This is an important step because it sets your hips up to stack one on top of the other when you move into the twist. 
  3. Exhale and draw your right knee into your chest and extend your left leg flat on the floor. Keep your left foot actively flexed throughout the pose. Inhale.
  4. Exhale and cross your right knee over your midline to the floor on the left side of your body. Your right hip is now stacked on top of your left hip. You can hook your right foot behind your left knee if you like.
  5. Open your right arm to the right, keeping it in line with your shoulders. Rest your left hand on your right knee or extend it to make a T shape with the arms. Turn your palms toward the ceiling.
  6. Turn your head to the right, bringing your gaze over your shoulder to your right fingertips. You can skip this step if it doesn’t feel good on your neck.
  7. On your exhalations, release your left knee and your right shoulder toward the floor.
  8. Hold the pose for five to 10 breaths. To come out of the pose, inhale and roll onto your back, drawing your right knee into your chest. Release both legs to the floor to neutralize your spine for several breaths before doing the other side.

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