5 Yoga Exercises For Lower Back Pain

Lower Back PainExperiencing pain in your lower spine? Don’t worry, as you are not the only person suffering from this musculoskeletal pain. About half of the world is with you, as this ache, which can be temporary or chronic, is a very common ailment. Pain in the lower back, also known as lumbago, has a number of causal factors, of which wrong posture and lifestyle habits are the most common.

Other reasons may be diseases such as arthritis, or an injury. Generally, you can prevent lower backache by following certain simple guidelines. When bending down to pick up something, bend on your knees and not your hips, as it prevents excess burden on your back. Do not hunch forward too much while sitting for a prolonged period of time, but use a chair which will allow you to plant your feet firmly on the ground.

Avoid wearing high heeled shoes, as they burden your back into taking extra strain while supporting your body weight. Apart from following these guidelines, perform yoga exercises which not only provide long lasting relief for your back ache, but also help in treating the underlying conditions leading to it.

Yoga Exercises For Lower Back Pain

Gomukhasana (Cow Face Pose)

Gomukhasana is a simple stretching yoga exercise that relaxes your back entirely. All you have to do is to sit on your fours in the yoga table top position. Now, gently, push your torso downwards while opening out your hips.


Turn your head upwards towards the ceiling. This pose stretches and relaxes your entire spine and lower back including your hip region. Remain in this position for 30-60 seconds. Repeat this pose for as many times as you want.

Marjariasana (Cat Stretch Pose)

Gomukhasana should be followed by Marjariasana (Cat Stretch Pose), which involves pulling your torso and your face inwards. From Gomukhasana, gently pull your torso upwards and inwards.


Gently draw your head towards your chest. Remain in this position for 30-60 seconds. Return to the yoga Table Top Pose and relax for a while.

Bhujangasana (Cobra Pose)

Bhujangasana provides a perfect stretch to your spine, chest, abdominal muscles and shoulders. Apart from providing immediate relief from backache, it also helps in toning up your abs and spine. Perform this exercise by lying on your belly with your hands resting on your palms.


Now, push your torso up by pressing the ground with your palms, placing your body weight on your arms and legs. You should rise till your abs lose contact with the resting surface. Turn up and look towards the ceiling. Remain in this position for 30-60 seconds. Revert to resting position and repeat the exercise.

Wide-Legged Balasana (Wide-Legged Child’s Pose)

Balasana is one of the poses that a child assumes naturally while sleeping or relaxing. Wide-legged Balasana is a variation of this pose, in which the toes are not made to touch each other, and the legs are kept wide apart. Perform this asana (pose) by sitting on your knees with your toes apart.


Now, bend forward and gradually touch the ground with your forehead, with your arms stretched outwards. Relax in this pose for 30-60 minutes. Repeat the exercise. This stretches the muscles of the spine and lower back, strengthens them and completely relaxes them.

Ardhamatsyendrasana (Lord Of The Fish Pose)

Ardhamatsyendrasana is a seated spinal twist pose that provides a complete stretch to the entire spine including the lower back. Sit with your legs crossed on the four. Now cross the left leg over the right leg with the heel of your left foot touching the thigh of the right foot. Touch the toes of your left foot with your right hand.


Place your left hand behind your back and try to hold your left thigh from the backside. Turn your head to your left side. Remain in this position for 30-60 minutes. Revert to the squatting position and repeat.

Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.