Yoga Poses for Back Pain

As we get older, it becomes more necessary to stretch and more importantly, get into the habit of stretching. Whether you’re a beginner or intermediate, there are many free YouTube videos you can follow along with to begin or build your personal practice within the comfort of your home at your convenience.

Yoga can offer tremendous relief for lower back pain done on a regular basis. Here are some of the best poses:

Child's Pose (Balasana): Kneel on the floor, sit back on your heels, and lower your forehead to the ground in front of your knees. This pose gently stretches the lower back and relieves tension.

Cat-Cow Stretch (Marjaryasana-Bitilasana): Get on all fours, arch your back upward while inhaling (Cow Pose), then round your spine while exhaling (Cat Pose). This movement gently massages the spine, alleviating lower back discomfort.

Downward-Facing Dog (Adho Mukha Svanasana): Start on all fours, then lift your hips toward the ceiling, forming an inverted V shape. This pose stretches the entire back and releases tension in the lower back muscles.

Pigeon Pose (Eka Pada Rajakapotasana): From a plank position, bring one knee forward toward the same-side wrist, extending the opposite leg behind you. Lower your hips toward the floor, feeling a deep stretch in the hip flexors and lower back.

Supine Twist (Supta Matsyendrasana): Lie on your back, bend your knees, and drop them to one side while keeping your shoulders on the ground. This twist helps release tension in the lower back and increases spinal mobility.

Bridge Pose (Setu Bandhasana): Lie on your back, bend your knees, and lift your hips off the ground. This pose strengthens the lower back muscles and stretches the spine, providing relief.

Remember to listen to your body and not push beyond your limits. Consistency and proper form are key to reaping the benefits of these poses for alleviating lower back pain. If the pain persists or worsens, consult a healthcare professional.