Lower back pain is the pain happening in the region that starts below your ribcage. If this pain happens persistently, it can start interfering with your daily chores. However, you can do certain yoga asanas for lower back pain. These yoga poses to strengthen the muscles of your lower back, reduce stress, and heal the muscles over time. The best part about lower back yoga is that it can actually make your back more sensitive and aware of all experiences. If you do anything that causes stress to your back, you can tell that once you start doing yoga for lower back pain. Apart from that, you don't need to do separate yoga for digestion & gut health or yoga for weight loss as most of these yoga asanas for the back can do more than one job. Apart from the back, they affect other parts of your body too. So, these are not exclusive exercises for back pain but also for improving the overall health of your body.We have curated a list of yoga exercises for lower back pain. These yoga poses need a minimum requirement of special equipment or expertise. In this way, there is the perfect beginner yoga for lower back pain. Read on!

Yoga for Lower Back Pain


This yoga for lower back pain relief is actually so easy to perform that its literal meaning in the English language is the easy pose. Various scriptures on health and yoga asanas in the Sanskrit language mentioned this yoga for lower back pain. Step-by-Step Instructions Place a yoga mat on a plain floor and sit on it with your legs stretched out. A yoga mat or a towel is essential to form some kind of insulation between the earth's energy and yours while you do yoga for lower back pain.

  1. Fold-in your left leg, tug inside the right thigh.
  2. Fold right thigh and gradually tug inside the left thigh.
  3. Sit straight and place your hands on the knees.
  4. Breath slowly and make your body relax.
  5. This is called the sukhasana pose. You can do this yoga for lower back pain as long as you are comfortable.

Duration: There is no specific duration prescribed for doing this yoga for lower back pain. You can do it as long as you are comfortable.


The meaning of this yoga for lower back pain in the English language is the grasshopper pose or the locust pose. Actually, one has to sit like a grasshopper in this asana and hence the name. Unlike other yoga poses for lower back pain, you will not find its name in old scriptures of yoga because it is a relatively modern form of yoga exercises for lower back pain. Not only will this yoga give you relief from back pain, but it will help in making your back muscle flexible and increase its strength. Step-by-Step Guide:

  1. Spread down a yoga mat and lie on it with your stomach downwards.
  2. Place both of your arms at the side of your body.
  3. Raise your head above and inhale fresh air.
  4. With the help of your inner thighs, try to lift your legs up.
  5. Look down to see the floor.
  6. Slowly, inhale and exhale while your head is looking downwards.

Duration: It is suggested that one should stay in the pose of salabhasana for about 0.5 to 1 minute for exhaling the air. For better results, you can repeat this yoga for lower back pain two to three times.


This is another famous yoga asana among yoga poses for lower back pain. In western countries, this asana is called the cat pose as your body gets down to form a cat-like shape while doing it. This yoga for lower back pain is especially helpful for women as it can also give relief from menstrual pain. Step-by-Step Instructions

  1. With all of your four limbs on the yoga mat, sit down in the vajrasana. Both your arms should make an angle of 90 degrees with the floor.
  2. Make sure that the gap between your legs should be should-wide.
  3. Look forward while keeping your head straight.
  4. Raise your chain and take deep breaths. Your head should be tilted backward.
  5. Pull down the navel while raising the tailbone.
  6. As you will raise your tailbone, your buttocks will get compressed.
  7. Try to hold this pose for at least a few seconds.
  8. Inhale fresh air again and exhale while dropping down your chin.
  9. Make an inward arch of your whole body.
  10. Try to relax your buttocks.
  11. This pose is the counterpart of your previously done pose.
  12. Again, hold this pose for at least a few seconds.
  13. Keep taking long breaths while holding the pose.
  14. Repeat these poses 5 to 6 times.

Duration: A minimum of 3-5 rounds of this yoga for lower back pain is good for beginners.


One of the easiest yoga poses for lower back pain, bhujangasana is called the cobra pose in western countries. Step-By-Step Instructions:

  1. Place your palms on the yoga mat while lying down on your stomach.
  2. Make your elbows straight and then bend them only up to the point that they hug both your sides.
  3. Hold the pose while keeping down on the mat.
  4. Raise your chest from the mat while breathing in.
  5. While keeping your ribs on the mat, try to push the shoulders back.
  6. Slowly, release down your body to the yoga mat.

Duration: If you are new to yoga, you should try to hold the pose for at least 15 to 20 seconds. Once you reach up to a certain level of experience, you can increase the limit for 1 to 2 minutes.

The Takeaway Frequent back pain reduces your quality of life drastically. However, yoga for lower back pain can reverse that by reducing and treating the pain naturally. These yoga asanas for lower back pain are so easy to perform that even beginners can do them perfectly without any side effects. So, just pick your yoga mat and get ready to do some yoga for lower back strength.

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July 25, 2022

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