Yoga poses that help get relief from lower back pain and stiffness


1. Child’s Pose (Balasana):

  • This gentle stretch relaxes the spine, hips, and thighs, helping to release tension in the lower back and neck.
  • How to do it: Kneel on the floor, touch your big toes together, and sit on your heels. Separate your knees about as wide as your hips. Exhale and lay your torso down between your thighs. Extend your arms forward, placing your forehead on the floor, and stretch the length of your spine.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana):

  • This sequence gently massages the spine, improves spinal flexibility, and relieves tension in the torso and neck.
  • How to do it: Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor. As you inhale, arch your spine down, lifting your head and tailbone toward the ceiling (Cow Pose). As you exhale, round your spine toward the ceiling, tucking your chin to your chest (Cat Pose).

3. Downward-Facing Dog (Adho Mukha Svanasana):

  • This pose helps to strengthen and stretch the entire back, improving overall flexibility.
  • How to do it: Start on your hands and knees, with your hands slightly ahead of your shoulders. Pressing back, lift your knees away from the floor and lift your tailbone up toward the ceiling. For beginners, keeping the knees bent and the heels lifted off the ground can help ease into the stretch.

4. Standing Forward Bend (Uttanasana):

  • This pose stretches the hamstrings and muscles of the lower back, improving flexibility and releasing tension in the spine.
  • How to do it: Stand with feet hip-width apart, exhale and hinge at your hips to bend forward, keeping your knees slightly bent. Let your head hang freely and grab your elbows with opposite hands for a deeper stretch.

5. Supine Spinal Twist (Supta Matsyendrasana):

  • This twisting pose helps to restore the spine’s natural range of motion, relax the back muscles, and relieve lower back pain.
  • How to do it: Lie on your back, bring your arms out to the sides in a T-shape, bend your knees, and bring them to your chest. Slowly lower your knees to one side, keeping your shoulders on the floor, and turn your head to the opposite direction for a gentle spinal twist.

6. Pigeon Pose (Eka Pada Rajakapotasana):

  • Great for opening up the hip flexors and gluteus muscles, which can alleviate tension in the lower back.
  • How to do it: Start in a Downward-Facing Dog pose. Bring your right knee forward and place it more or less behind your right wrist, placing your ankle in front of your left hip. Slide your left leg back and straighten the knee while pointing your toes. Gently lower your torso down for a deeper stretch. Repeat on the other side.

7. Cobra Pose (Bhujangasana):

  • This gentle backbend strengthens the spine and buttocks, easing stiffness in the lower back.
  • How to do it: Lie on your stomach with your hands under your shoulders and your elbows close to your body. Press into your hands to lift your chest off the floor, keeping a slight bend in your elbows.

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