Yoga For Back Pain – 7 Yoga Poses for Lower Back Pain Relief

Back Pain Yoga Routine

Back Pain Yoga Routine

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More than 80% of the people across the globe tend to experience lower back pain at least once in their life. It is the body’s way of telling that we are not taking care of it the right way. But don’t worry this yoga for back pain routine could alleviate and prevent back pain.

But before getting to know about these postures, let us take a look at some of the most common reasons for lower back pain.

Lower Back Pain Causes

Some of the commonly reported causes of lower back ache are:

  • Sitting in front of the computer for long hours
  • Lack of exercise
  • Obesity
  • Incorrect sitting, standing or sleeping postures
  • Lack of adequate sleep
  • Standing for long hours
  • Pregnancy
  • Sciatica
  • Rheumatism and arthritis
  • Enlarged uterus conditions like adenomyosis and endometriosis
  • Injuries to the spine
  • Lumbar herniated disc

Certain movements and positions worsen chronic lower back pain. Sitting/standing for long hours, lifting weights, squatting, lying on the back, bending forward etc are some of the most common back pain worsening triggers. It is advisable to avoid these triggers while practicing this sequence to ease the pain and prevent it from recurring.

10 Minutes Yoga For Lower Back Pain

This 10-minute yoga for back pain relief sequence helps to ease back pain that arises from sitting or standing for long hours. It also releases the tension from the back muscles and spine and improves overall spinal flexibility.

  1. Easy Pose – Sukhasana


Start by sitting in the simple cross-legged posture. Place a cushion or folded blankets under the sitting bones to lift your pelvis above your knees. Keep your spine erect and rest your palms on your knees. Take 3 rounds of deep breaths in and out through your nostrils to warm up your body and prepare it for the practice.

  1. Seated Side Bend

Simple Side Bend

Place your right palm on your right side firmly on the mat. On an inhale, lift your left arm up, aligning it with your left ear. As you exhale, bend to your right, bringing your left arm over your head. Hold the posture for 3 deep breaths. Inhale and come back to Simple Seated Posture. Exhale and bend to your left, placing the left palm on your left side.

Tips: Just make sure that you are not lifting your hips as you bend to the side. You should be stretching only the sides of your body.

  1. Easy Twist – Parivrtta Sukhasana

Twists are vital components of any yoga for back pain routine. Twists release the tension stored in your muscles and spine, promote detoxification, and encourage better circulation, thereby offering relief. This simple twist also eases bloating, thus alleviating back pain triggered due to gas.

Simple Seated Twist

Come back to Sukhasana after completing the side bend on both sides. Place your right palm behind you, fingertips facing to the back wall. Place your left palm on your right knee. Inhale and as you exhale, twist to your right and gaze over your right shoulder. Allow your waist to twist. Hold the posture for 3 deep breaths, deepening you twist with each exhalation. Inhale, gently release the twist and come back to Sukhasana. Repeat on the other side.

  1. Cat-Cow Vinyasa – Marjaryasana – Bitilasana

This is one of the simple lower back pain stretches you could practice, if you do not have the time for the entire session. As you inhale, you lengthen your spine, promoting circulation. As you exhale, you round your back, massaging the spine and back muscles. The good news here is that it works equally to strengthen your core and back.

Come on all your fours, separating your palms shoulder-width apart and stacking your wrists under your shoulders. Keep your knees hip-width apart, resting them right under your hips. Let the tops of your feet rest flat on the mat, toes extending backward. This is the table top position where your spine is neutral and parallel to the mat. Align your head and neck with your spine.

Cow Pose

On an inhale, scoop your back and lift your chin and chest up, pulling your abdomen into the rib cage. Gaze up. This is the Cow Pose. Hold for a breath.

Cat Pose

Exhale and round your back, tucking your chin to your chest. Suck your abdominal muscles in and squeeze your buttocks. This is the Cat Pose. Hold the posture for a breath before resuming the practice.

Practice the flow 5 times  or more if you wish to give your spine and back and a good massage.

  1. Child’s Pose – Balasana


Release and unwind with this simple exercise from yoga for back pain stretches.

From table top position, exhale and kneel down, allowing your buttocks to rest firmly on your heels. Keep your knees slightly separated while toes are in touch with each other. Inhale and sweep your arms over your head. As you exhale, fold forward from your hips and rest your palms in front of you, resting your abdomen and chest in the space in between your legs. Hold the posture, breathing deeply for massaging and relaxing your back, for 5 deep breaths.

  1. Child Pose Twist – Parivrtta Balasana

Twisting for back pain

This variation of the restorative Child’s pose opens your chest and shoulders while alleviating the tension your spine experiences.

From Child’s pose, slide left arm under and across your right arm. Rest the head and shoulder, placing the right arm over your head. Hold and take 5 deep breaths to release the tension from your back and spine. On an inhale, slide your left hand outside and come back to Child’s pose. Repeat on the opposite side.

  1. Reclining Twist – Jatara Parivartanasana

Reclining Spinal Twist

A reclining twist, it is a restorative practice aimed at detoxifying your spine and back muscles, massaging, lengthening, and strengthening them.

Lie down on your back and stretch out your legs. Extend your arms to the sides at shoulder level. Inhale and as you exhale, place your knees close to your right elbow and twist to your left. Hold the posture for 5 deep breaths. Inhale and come back to the center. Exhale and place your knees close to your left elbow and twist to your right. Make sure that both your shoulders are resting flat on the mat.

Tips: Place folded blankets or bolster under your knees if they are not resting on the floor close to the elbow.

If you want a deeper stretch, extend your legs out while twisting.

You may not notice any significant changes the first time you practice. It is advisable to practice at least thrice a week to see any noticeable changes.

You can now download our TrackYoga app to learn this yoga for back pain relief routine. Try it and feel the difference!

Angie F

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