Yoga Poses for Lower Back Pain Relief

5 Yoga Poses for Lower Back Pain Relief

You don’t have to lead a sedentary lifestyle to have lower back pain. Long office hours, bad posture or too little exercise can lead to this kind of pain, especially if you let it trouble you without doing anything about it.

Luckily, except for having a more balanced lifestyle, there are other things that you can do, too. For example, yoga is a well-known practice that can improve plenty of your body’s functions, as well as to alleviate some of your pains.

The human body needs to move in order to stay healthy. If you sit down most of the time, your body starts to suffer. Yoga can help you stretch the muscles that sustain your spine and strengthen those that help you move. If you practice yoga regularly, there is a high chance that your lower back will stop hurting or at least, the intensity of the pain will be much reduced.

Here are 5 yoga poses that you should do every day for lower back pain relief:

1. Two-Knee Twist 

This pose is also known as the Spine Twist and it is really easy to do. Lie on your back on a mat or, bring your hands to the sides, forming a T and then simply bring your knees to one side, at the level of your chest. Lower the knees towards the floor and maintain this pose for about 3-4 minutes. Do exactly the same on the opposite side.

Two-Knee Twist

2. Sphinx Pose

To do this pose, lie on the floor on your stomach, keep your legs close but not let them touch. Then place your elbows on the floor and try to straighten your back. You will look exactly like a sphinx. This pose is great for the lower back, as it offers its normal curvature and stimulates the lumbar arch.

Sphinx Pose


3. Downward facing dog

This is one of the most popular yoga poses and it doesn’t only help you stretch your lower back, but your entire body. Bend over from a standing position, keeping your legs a foot apart and place your hand on the floor. Slowly widen the angle that your body forms by moving your arms further away from the legs. In the end, your body must form a triangle.

Downward facing dog

4. Thread the Needle Pose

This is a rather awkward pose and it will be a bit difficult to do if your legs aren’t flexible, but it is great for the lower back. Lay on your back, place your soles on the floor and then bring one of your ankles to the opposite thigh, maintaining the foot flexed. Lift the supporting leg and maintain this position for about 3 minutes before changing sides.

Thread the Needle Pose

5. Legs Up Pose

This is an easy pose that everyone can do. All you have to do is find a wall or a vertical surface, lie on your back and lift your legs up. It is amazingly relaxing and will help you alleviate back pain.

Legs Up Pose


Repeat at least some of these yoga poses a few times a week. If you want the pain to go away faster, you can also try wearing a posture brace during the day, underneath your clothes, but remember not to wear it all the time.

5 Yoga Poses for Lower Back Pain Relief
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