Yoga Exercises For Lower Back Pain (With Video Demonstrations)

• 1. Stick Pose a.k.a Yashtikasana
• 2. Downward Dog a.k.a Adho Mukho Svanasana
• 3. Sphinx a.k.a Salamba Bhujangasana
• 4. Cat a.ka.a Marjayasana and Cow a.k.a Bitilasana
• 5. Half Lord Of The Fishes Pose a.k.a Ardha Matsyendrasana

More and more people today experience lower back pain. A lot has to do with the long sitting hours at work as well as bad posture. People who use gadgets a lot are quite prone to developing this problem. It’s wise to do something about it before it gets worse. The good news is that there’s a bunch of asanas that can stretch the back, release stress, correct posture, and relieve pain from the back. Check out these yoga exercises for lower back pain.

Yoga Exercises for Lower Back Pain

1. Stick Pose a.k.a Yashtikasana

The Stick Pose is a beginner asana that’s super easy to learn. It’s great for relieving pain in the lower back, and it stretches the entire body. Stress is a common cause for back pain. This asana releases all the stress and exhaustion in your body. It can strengthen the lower back as well as the abdomen, shoulder, and nervous system.

Demonstration:

Contraindications:

• High blood pressure
• Chronic back pain
• Spinal injury

2. Downward Dog a.k.a Adho Mukho Svanasana

Next on our list of yoga exercises for lower back pain is Downward Dog. This pose lets your back stretch fully. It relieves compression in your spine, thus undoing the adverse effects of ill posture. It also stretches the hamstrings, which helps reduce the pain in your lower back. Like the previous pose, this one also busts stress. It’s immensely rejuvenating for the body and mind.

Demonstration:

Contraindications:

• Diarrhoea
• High blood pressure
• Headache
• Injury in the hips, arms, shoulders or back

3. Sphinx a.k.a Salamba Bhujangasana

The Sphinx Pose is a great yoga exercise for lower back pain. This asana stretches, lengthens, and strengthens the spine. It offsets the effects of hunching and sitting for long periods of time. It opens up the chest and shoulders, and increases the breathing capacity of your lungs. And it also has an anxiety reducing effect on the mind and body.

Demonstration:

Contraindications:

• Headache
• Spine injury
• Pregnancy
• Stomach ulcers

4. Cat a.ka.a Marjayasana and Cow a.k.a Bitilasana

Cat Pose and Cow Pose are 2 great yoga positions for lower back pain – they relieve pain all over the back. They’re quite easy to learn and practise. They boost blood circulation in the back, exercise the spine and back muscles, and gets rid of accumulated stress in the area. When practised everyday, they can help you improve your posture and thus prevent lower back pain from arising again in the future.

Demonstration:

Contraindications:

• Knee injury or pain
• Arthritis
• Injury in the back, wrists or shoulders
• Pregnant women need to do it under the guidance of a professional.

5. Half Lord Of The Fishes Pose a.k.a Ardha Matsyendrasana

This post helps in strengthening lower back quite well. In fact, the entire focus of the asana is on twisting the back. It exercises and releases built up tension from the back muscles. It boosts flexibility of the spine. And it can significantly help reduce pain in the lower back. This asana also improves digestive health and respiration.

Demonstration:

Contraindications:

• Slipped disc
• Severe lower back pain
• Neck injury or pain
• Pregnancy
• Hernia

You may be also interested in these yoga poses to reduce belly fat.
Note: Articles on Ayurvedum are solely for the purpose of sharing the goodness of Ayurveda and bringing awareness on natural and healthy living. Please do not substitute it for professional medical advice. Ingredients discussed can interfere with certain medications. So, before using anything to treat yourself, always consult an Ayurveda doctor or practitioner.