Back Pain: Yoga Poses To Help Lower Back Pain(2023)

Yoga as therapy

Through yoga, you can build strength and add flexibility to your spine. Yoga asanas, and meditation techniques can help you strengthen your body and mind to deal with any discomfort and make treatment more effective. Akshar suggests engaging in regular low-impact aerobic activities as this is proven to increase strength and endurance in your back allowing your muscles to work better.

3 yoga poses to treat lower back pain:

1. Bhujangasana (Cobra Pose)

1. Lie flat on your stomach.
2. Spread palms under your shoulders and elbows close to the sides of your body.
3. Inhale as you slowly lift the chest off the floor as much as till your navel.
4. Keep your pelvis on the floor.
5. Broaden out your shoulder blades and engage them lifting up the chest forward.
6. Slowly bring your torso down.

2. Marjariasana (Cat Cow Pose)

Urdhva Mukhi Marjari Asana

1. Place your knees down on the mat, fixing palms under shoulders and knees under hips
2. Inhale, curve your spine to look up

Adho Mukhi Marjari Asana

1. Exhale, curve your spine forming a rounding of the back and allow your neck to drop down.
2. Focus your gaze towards your chest

3. Paschimottanasana (Seated Forward Bend)

1. Start in Sukhasana.
2. Straighten legs forward and flex your feet turning your toes toward you.
3. Place your hands next to your hips as you activate thigh muscles.
4. Straighten your back.
5. Slowly reach forward, hold your big toes.
6. With a deep exhale, drawing the lower belly in and place your forehead on your knees.
7. Hold for at least 5 breaths.