Relieve Low Back Pain with These 3 Soothing Yoga Poses

Are you one of the many people dealing with nagging lower back pain? You're not alone. Many of us suffer from discomfort in the lower back for various reasons, whether it's long hours at the desk, improper posture, or a lack of physical activity. The good news is that yoga can prevent and ease back pain. Here are five yoga poses that specifically target the muscles of your lower back, bringing relief and relaxation to your body and mind.


Childs yoga pose assist

Child's Pose (Balasana) 

Child's Pose is a restorative yoga pose that calms, relaxes, and grounds us. It gently stretches the hips and spine and provides relief from lower back pain. 

Contradictions: knee or ankle injuries.

Modifications: roll up a blanket and place it behind the knees, or place a block under your forehead.

 To perform this pose:

  1. Start on your hands and knees in a tabletop position.
  2. Move your big toes to touch, and open your knees to the edge of your mat.
  3. Stretch your arms forward.
  4. Rest your forehead on the ground. 

Breathe deeply and hold the pose for 5-10 breaths.


Cat/Cow Pose (Marjaryasana/Bitilasana)

Cat/Cow Pose is a gentle flow between two poses that warms up the spine by flexing and extending it. This dynamic movement promotes flexibility of our spine and releases tension in the lower back. 

Contradictions: Injury or surgery in the shoulders, neck, knees, or back should be very careful while doing the pose or avoid it to prevent the practice as it can aggravate the problem. A student experiencing knee or hip joint inflammation should avoid cat/cow.

Modifications: Pad the knees with a blanket.

Here’s how to do it:

  1. Begin on your hands and knees in a tabletop position.
  2. Inhale, arch your back and lift your tailbone (Cow Pose).
  3. Exhale, round your spine, draw your chin to your chest (Cat Pose).

Repeat this flow for 5-10 breaths, syncing your breath with the movement.


Supine Twist (Supta jathara parivartanasana)

A Supine Twist is a fantastic way to release stress and tension in the lower back. This asana improves spinal mobility and also assists in stretching the hip muscles. 

Contradictions: People with recent or chronic injuries to the hips, knees, or back should proceed with caution or avoid this pose all along. Pregnant women, postnatal women with c-sections, or people who have undergone recent abdominal surgery should avoid any pressure in the abdomen area.

Modifications: place a folded blanket under the shoulder on the opposite side from the twist. You may also place a blanket under your knees. Extend the bottom leg.

Follow these steps to perform the Supine Twist:

  1. Lie on your back with your knees bent. 
  2. Draw your knees to your chest and release them all the way to the earth on the left side. 
  3. Lift your hips and move them two cm back to the right to stack your hips.
  4. Extend your arms to the sides as you keep the shoulder blades flat on your mat and turn your head to the right.

Hold the stretch for 1-2 minutes and then switch sides.

Incorporate these yoga poses into your daily routine, and over time, you'll notice a significant improvement in your lower back state. Remember, consistency is key. Listen to your body, breathe deeply, and let the healing power of yoga work its magic. And if you want to add the healing power of touch and medicinal plants, here is an article on essential oils for soothing pain and supporting relaxation. Namaste.