Yoga for back pain

Keep Your Spine Healthy With Yoga For Lower Back Pain

Your lower back, also known as the lumbar region, starts below your ribcage. Unfortunately, this region of your body is prone to damage, which can occur due to heavy or improper lifting and a host of other medical conditions. Lower back pain is a result of muscle sprain or strains which happen due to sudden body movements or improper body posture when lifting heavy items. It is here that specific yoga for back pain exercises can help you get rid of this debilitating issue.

A lower back pain can range from a dull ache to a stabbing sensation. Moreover, too much pain can make it impossible for you to even move or stand up straight. If this pain lasts for more than 3 months then it is termed as “chronic” lower back pain. Let us read a bit more about this issue.

3 Causes of Lower Back Pain

The lower back pain can remain in your body from a few days to months and also turn into a severe problem if not treated on time. It is more common if you are in the age group of 30 to 50 as it is a result of the changes taking place in your body as you age.

With that said, let us find out what exactly leads to this issue in the first place.

  1. Disc Injury

Your spinal discs are always prone to injury. The risk of a serious injury increases with age which can lead to a tear or herniate your spinal discs. A herniated disc, also known as a ruptured disc happens when the cartilage surrounding your spinal disc pushes against the spinal cord. Disc injuries are a result of lifting something heavier or sudden twisting of your back.

  1. Spinal Stenosis

Spinal stenosis is a result of the narrowing of your spinal column which puts pressure on your spinal cord and spinal nerves. This condition occurs due to the degeneration of the discs between your vertebrae. It further leads to compression of your nerve roots or spinal cord by soft tissues.

Unnecessary pressure on your spinal nerves also leads to numbness, cramping, and weakness. Inculcating yoga for back pain can help you get rid of this condition in a natural way.

  1. Abnormal Spine Curvature

An abnormal curvature in your spine is a result of medical conditions like lordosis, kyphosis, and scoliosis. Each of these is a congenital medical problem and occur during childhood or adolescence. Moreover, abnormal spine curvature puts unnecessary pressure on your muscles, ligaments, tendons, and vertebrae.

With every problem also comes its solution. Similarly, you can practice specific yoga for back pain postures to get rid of lower back pain.

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2 Yoga For Back Pain Asanas

Yoga is the best exercise to keep your mind and body healthy. It works not just on the lower back pain but also counters the stress which leads to the problem in the first place. Even a few minutes of yoga for back pain does wonders when it comes to relieving the tension and stress in your lower back.

Given below are two yoga poses that you can practice to get rid of lower back pain.

Cat-Cow Pose (Marjaryasana and Bitilasana)

Cat cow pose

The best yoga asana that provides your lower back with a good stretch along with stretching your shoulders, neck, and torso.

Steps to Practice Marjaryasana and Bitilasana

  • Get on all fours on the yoga mat.
  • Gently place your wrists directly below your shoulders on the yoga mat. Keep your knees underneath your hips.
  • Balance your weight equally between all four points of contact with the yoga mat.
  • Inhale while looking upwards. Loosen your stomach and let it drop down towards the mat.
  • Exhale while tucking your chin to your chest. Draw in your navel towards your spine and arch your spine towards the ceiling.
  • Focus on releasing the tension from your body.
  • Continue this practice for at least one minute and rest.

Extended Triangle Pose (Utthita Trikonasana)

Extended Triangle Pose

This yoga for back pain asana alleviates backache, neck pain, and sciatica. It stretches your spine, hips, and groin area. Extended Triangle pose strengthens your shoulders, chest, and legs.

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Steps to Practice Extended Triangle Pose

  • In the standing position keep your feet apart for 4 feet.
  • Turn your right toe facing forward and the left toe at an angle.
  • Lift both your arms and keep them parallel to the yoga mat with palms facing down.
  • Tilt forward and hinge at your right hip to come forward with your arms and torso.
  • Bring your hand towards your leg.
  • Extend your left arm up and towards the ceiling.
  • Slowly look upwards, forward, and down.
  • Hold this position for at least a minute and relax.


Although lower back pain can occur as a result of kidney infection, sciatica, or spinal infections; it does affect your mental health. You should practice the two yoga for back pain asanas mentioned above to get rid of this debilitating issue.

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