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9 Miraculous Yoga Poses to Relieve Lower Back Pain in Minutes

By Ned Taylor

June 23, 2019

Achy back?

Probably it’s the lower back of the lumber regions that’s causing you the discomfort.

Lower back pain is a common problem. According to some research as much as 80% of adults are exposed to at some point in life. Thanks to the modern-day lifestyle including long sitting hours and lack of physical activity, this is one area of our body that bears the most brunt.

Lower back pain can be triggered for various reasons like heredity, pregnancy, aging, and heck even from high-intensity exercise.

And while most of us don’t enjoy the freedom to live an active life, giving yoga a go can benefit a great deal in here. There have been numerous studies establishing the authority of this ancient practice to relieve humans from back soreness and inflammation. 

Yoga for lower back pain​​​​​

Lower back pain is caused by weakened and stiff core muscles and the key to getting relieved from it is to strengthen the core muscles by relieving the tightness and stiffness around the lower back. 

Stress is another common reason for getting lower back pain. 

The ability of yoga to relieve the mental stress and strengthen the core muscles can do wonders in relieving you of achy and annoying lower back pain by relaxing your muscles.

While yoga does have an amazing ability to get you rid of painful lower back pain, there is a thought of caution to follow in here.

Before you jump on that mattress and start performing random poses, you need to learn more about each yoga pose and its impacts of muscles. 

Honestly, a wrongly performed yoga pose will do more harm than good to your already inflammatory lower back. Thereby, I have compiled a list of some of the helpful yoga poses for lower back pain to get you started.

Yoga helps stimulate balance!

Yoga poses (Asana) are all about strengthening the muscles and improving body balance that helps augment the body defense against the causes of back pain including weak pelvic and abdominal muscles as well as the rigidity in the hips.

The specific yoga poses for lower back pain enable strengthening of core muscles as well as improve your posture, which directly influences the load on your back and reduce the inflammatory pain. Moreover, continuous stretching will help improve the flexibility of your hips by increasing the blood flow towards the muscles.

Ready to start yoga? Here’re some highly effective yoga poses for lower back pain…

And if you are looking for some more yoga poses and further guidance do check out our ultimate yoga assessment guide. As it comes with every thing, a yoga practitioner needs when practicing solo.

  • check
    50+ Yoga Poses
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    The detailed set of steps to get into every pose.
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    Tips and modifications for beginners to provide extra help.
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    Assessment scale for every posture which enables the user to do a perfect workout every time.
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    10+ sequences to gains the benefits in every aspect of a daily routine.

You can check out our YOGA ASSESSMENT GUIDE™ by clicking here!

Best Yoga Poses For Lower Backache

01. Bird Dog Pose.

Benefits: A great back pain reliever while improving your balance. Strengthen the spine and core muscles and increase the range of motion in shoulders and hips. Great exercise for those who want to jump higher and swim faster. This pose is also great to tone your lower abs and gluteal muscles.



  • Start in a tabletop position with your palms and knees on mat.
  • Keep your neck inline with your back and raise your arm straight.
  • Keeping your back straight raise the opposite leg straight.
  • Extend your arm with fingers pointing forward.
  • Engage your core and extend your back leg heel, pointed toward ceiling and toes pointing to the mat.
  • Try to make a straight line from back heel to extended fingertips.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose from other side.

Tips: Keep breathing and focus on your thighs and biceps muscles to keep your limbs lifted. Look forward instead look down to avoid extra tension in lower back.

02. Upward Dog Pose.

Benefits: A great pose to challenge you for lifting and opening your chest. Which results in improving our posture and enhancing lung capacity. Also strengthen the spine, arms wrists and shoulder muscles for visible improvisation in athletic performance.


  • Start with Lying on your chest with your hands under your shoulders. With your legs extended behind you, spread a few inches apart.
  • Inhale as you lift your chest and straighten your arms.
  • Roll over your toes to the tops of your feet.
  • Keep your shoulders down and back, away from your ears.
  • Pull your shoulder blades toward each other and open your chest.
  • Press your palms down while keeping hands straight and align your shoulder over your wrist.
  • Gaze forward to lengthen and relax your neck.
  • Hold the pose for 5 deep breaths.

Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a yoga block or chair. If you are having difficulty in lifting your legs in the air, tuck your toes inside. Engage your abdominal muscles to release excessive pressure in the lower back.

03. High Plank Pose.

Benefits: Strengthen your wrist shoulders and core muscles. Tone your abdomen. Improve your posture and reduce back pains. Improve your balance which results in better movement and coordination. Along with other enormous benefits, this is a foundational pose for beginners to train them for advance hand balancing poses.

Yoga pose High Plank


  • Start with lying on your chest with hands beneath your shoulders. Leg straight with toes tucked in.
  • Push your hands down and lift your upper body above the floor.
  • Push your toes down and lift your hips and knees up in the air.
  • Balance yourself on hands and toes with shoulders over hands, forming a straight line with your body from heels to head.
  • Engage your arm muscles with a slight bend to the elbows to prevent locking out.
  • Engage your core and avoid your hips to lean forward.
  • Keep your Shoulders away from the head, neck straight and long, and gaze straight down.
  • Hold for 5 deep breaths

Tips: If you start to feel your core failing and your lower back begins to arch, take your knees down. You risk injury to your lower back by continuing plank with an arched back. If holding a plank for a longer period is difficult, rest your both knees and alternate knees time to time.

04. Child Pose.

Benefits: Child's pose is the most common yoga pose. Mostly used while resting between the sequence. A great pose which helps to stretch the hips, thighs, and ankles while reducing stress and fatigue. It gently relaxes the muscles on the front of the body while softly and passively stretching the muscles of the back torso.



  • Start with a tabletop position with palms and knees on the mat.
  • Keep your knees right under your hip bone.
  • While maintaining the distance between the heels bring your toes closer.
  • Lean back and put your hips over your heels.
  • Rest your forehead on the mat and extend your arms in front.
  • Push your hips down towards your heels and lengthen your spine.
  • Extend your arms further to feel the stretch.
  • Hold the pose for 5 deep breaths (50 seconds).

Tips: Women who are pregnant and people with a recent knee injury should avoid this pose..

05. Spine Twist Pose.

Benefits: Lengthen and encourages the mobility of the spine for twisting motions in various sports. Stretches shoulder, chest, back and hips muscles to relax and re-energize the body. Helps you relieve from stress and anxiety. Increase the blood flow to abdominal organs which results in detoxification of the body and toned waistline.

Reclined-Twist yoga pose


  • Start by lying on your back with knees bent and feet planted few inches below your hips.
  • Raise your knees over your hips and extend your arms sideways in alignment with your shoulders.
  • Lower the knees to the side, keeping both shoulders on the ground.
  • Turn your head and gaze your hand in the opposite direction of the knees.
  • Twist you're lower back to create space in the spine.
  • Pull the knees closer to the ground for an assisted stretch.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat on the other side.

Tips: If your knees don’t touch the ground, don’t worry about it. Just focus on getting the gentle twisting stretch throughout your spine. The focus of this pose should be on stretch.

06. Cat-Cow Pose.

Benefits: Basic yoga pose which is usually practiced for warm-ups. Stimulate abdominal organs like adrenal glands and kidneys. Relieve back pain, improve posture by strengthening neck and back muscles. The breathing pattern also helps you to calm down and relieve you from stress and anxiety..


  • Start on your hands and knees with your hands under your shoulders and knees under your hips.
  • Inhale as you drop your belly and lift your chin and tailbone up.
  • Exhale and round the back, press the hips and head towards each other.
  • Keep your arms straight and tuck your chin to your chest.
  • Move with breath inhale to arch back, exhale to round back.
  • Repeat 5 - 10 times.

Tips: Keep your belly engage throughout the pose; make slow movement by deepening your breaths. Limit your movements in case of backaches.

07. Pigeon Pose.

Benefits: This pose provides numerous benefits to practitioners from all backgrounds. Not only relieves stress from legs due to the excessive labor of legs during sports, physical training or daily routines but also stretches your lower back muscles. Not only relaxes your mind and body but also prevents you from sports-related injuries.

pigeon pose


  • Start from high plank or downward dog and bring your knee to your chest.
  • Place your knee on the mat right under your chest.
  • Move your foot toward your other hand and extend your leg back behind you.
  • Lower your shoulder by placing your elbows on the mat.
  • Lower your hips and make sure that extended foot is in line with the same hip.
  • Extend both arms forward, palms to the floor, and relax your forehead toward or onto the mat.
  • Hold the pose for 5 deep breaths (50 seconds).
  • Repeat the pose on the other side.

Tips: Press the hips down and in the direction of the bent leg, to rest the thigh as close as possible to the ground. Avoid pressure in your knee. Stay away from knee pain in the pose. If the pain does occur, come out of this pose immediately.

08. Knee to Chest Pose.

Benefits: Stretches and stabilizes your hip-flexors and gluts muscles. Great recovery pose after sports training and all day labor. Quite beneficial in relieving from lower back pain and overall relaxation by elimination the symptoms of anxiety and high blood pressure. indigestion, bloating, flatulence, acidity, and constipation.



  • Start from lying on your back with your spine in a neutral position.
  • Bend one of your knees toward your chest and grab the shin just below the knee.
  • Straighten your extended leg and let the heel touch the floor.
  • Pull the bent knee towards your chest.
  • Open your chest and engage your spine to create a gap between the lower back and the floor.
  • Maintain the pose for five deep breaths
  • Repeat the pose from the other side.

Tips: Keep your biceps by your sides and pull the knee by forearms. Deepen the stretch on every exhale. Your head and shoulder should maintain contact with the ground all the time. For modification bend the extended leg.

09. Bridge Pose.

Benefits: Stretches your spine, thighs and hip flexors to increase range of motion. Strengthen your back to reduce chances of injury. This pose also improves digestion and metabolism by stimulating abdominal organs..


  • Start with lying on your back, bend both knees and place your feet 2 to 3 inches beneath your hips.
  • Rest the arms alongside the body.
  • Squeeze the shoulders blades together.
  • Push your feet and arms into the floor, and lift your hips as high as possible.
  • Push your knees forward and your chest toward your chin to lengthen your spine.
  • Lift the chest towards the chin, and reach the chin away from the chest.
  • Hold the pose for 5 deep breaths (50 Seconds).

Tips: The weight of your body in this pose rests on your shoulders, not neck. If there is too much pressure on lower back try placing a yoga block beneath your tailbone. Keep your core engaged by flexing the abdominal muscles.

Thanks for staying till here!

for more exercises (other than yoga) that can boost you sex life life please check out this awesome article

By the way number of researches have confirmed that that yoga is one of the best and most sustainable form of activity to loose weight and here is why

Take good care of yourself,

and C.Ya

Ned Taylor

About the author

Hey there, my name is Ned and I am on a mission to provide you health and fitness advice that are rational (i.e. back by scientific evidence) and sustainable ( means practical enough to be incorporated in normal people's routines with busy lives).

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