Effective yoga for back pain treatment at home

Yoga keeps the mind and body healthy. This age-old practice has attained refinement over the ages and has become the perfect way to gain control over the mind and body. Lower back pain is a common occurrence and here we will see how to use yoga to get lower back pain relief.

Best Yoga Poses for Lower Back Pain

Effective yoga asanas for lower back pain cure

Cat pose – Marjaryasana

Cat pose Benefits: Massages the belly organs and the spine. Stretches back, torso, and neck – relieves back aches.

Cat pose steps:

  • Start from the tabletop position on your hands and knees.
  • Keep knees below the hips, wrists and elbows below the shoulders.
  • Keep the focus of the eyes soft exhale and stretch the spine to the ceiling and release your head to the floor, avoid tucking the chin into the chest.
  • Inhale and come to table top position.

Avoid if: you have a neck injury.

Chair pose – Utkatasana

Utkatasana Benefits: Stretches shoulder and chest, strengthens the calves, spine, thighs, and ankles, reduces flat feet. It stimulates the abdominal organs.

Utkatasana Steps:

  • Start from Tadasana.
  • Raise your hands perpendicular to the floor.
  • Keep them facing each other and you may clasp them.
  • Exhale and bend the knees.
  • Make the thighs parallel to the floor.
  • Press the heads of the thigh bones down to the heels.
  • Firm your shoulder blades

Avoid if: you have low blood pressure, insomnia, or headache.

Upward Salute – Urdhva Hastasana

Urdhva Hastasana Benefits: Stretches the belly, improves digestion, relieves anxiety, and improves lower back conditions.

Urdhva Hastasana steps:

  • Begin from Tadasana.
  • Turn your arms outwards so that your thumbs face backward.
  • Inhale and raise your arms to the ceiling. When your arms come parallel to each other, hold the pose.
  • You can try to touch the palms to each other if your shoulders are not tight.
  • Extend your elbows so your thumb turns down.
  • Keep the back of your neck loose.
  • Do not push with the front ribs forward.
  • Lift the ribs away from the pelvis and breathe deeply.
  • Hold pose and repeat.

Avoid if: you have fatigue, backache, indigestion, or asthma.

Bridge pose – Setu Bandha Sarvangasana

Setu Bandha Sarvangasana Benefits: Calms the brain and alleviates depression. Freshens the leg muscles, reduces anxiety, backache, insomnia, helps people with asthma, and high blood pressure.

Setu Bandha Sarvangasana steps:

  • Start from a supine position on the floor.
  • Bend your knees and bring your feet close to your buttocks.
  • Exhale and push your tailbone to your pelvis.
  • Keep the thighs parallel to the floor.
  • Clasp your hand behind your pelvis.
  • Do not tuck your chin in. Broaden your shoulder blades.
  • Hold the pose for 20-25 seconds.
  • Roll the spine down to the floor.

Avoid if: you have neck injury.

Crane pose – Bakasana

Bakasana Benefits: Tones the abdominal organs, stretches upper back and relieves pain, opens the groins.

Bakasana steps:

  • Start from Tadasana.
  • Keep your feet same as your hips.
  • Separate your knees wider than your hips and lean forward.
  • Bend forward and place your hands on the floor as wide as your shoulders.
  • Raise your legs off the floor and place your knees on the outside of your hands.
  • Exhale as you push forward and put the body weight on the balls of your hands.

Avoid if: you have pregnancy or carpal tunnel syndrome.

Easy Pose – Sukhasana

Sukhasana Benefits: Stretches the back, knees, and ankles, calms the brain, and relieves backpain.

Sukhasana steps:

  • Start from Dandasana with the legs in front of you.
  • Cross your shins and tuck your legs under each other.
  • Relax your feet so the outer edges rest on the floor in an easy manner.
  • Keep a gap between the feet and the pelvis.
  • Press your hands to the floor and lift your sitting bones.
  • Keep the pubic bone and the tailbone equidistant from the floor.
  • Rest your sitting bones and put your hands in your lap.
  • Make sure to alternate the days when you have the right shin in front with those you have the left shin in front.

Avoid if: you have knee injury.

Extended puppy pose – Uttana Shisosana

Uttana shishosana Benefits: Stretches the spine and shoulders. Relieves back pain.

Uttana shishosana steps:

  • Start from a kneeling position.
  • Raise your hands up to the sky.
  • Move your buttocks to the heels.
  • Place your hands in front of your and walk your hands to the front.
  • Keep the arm active but do not touch the ground with your elbows.
  • Drop your forehead to the floor and keep your neck relaxed.
  • Breathe into your spine and feel the lengthening of the spine.
  • Now, release your buttocks on to your knees.
  • Go back to starting position.
  • Repeat as needed.

Avoid if: you have knee injury.

Firefly pose – Tittibhasana

Tittibhasana Benefits: Stretches the inner groins and the torso at the back, tones the belly, improves your sense of balance. This is one of the best yoga poses for lower back pain.

Tittibhasana steps:

  • Start from the sitting position with the feet spread slightly wider than your shoulders.
  • Tilt the torso forward and place your hands on either side near your buttocks.
  • Press on the hands and push your body up as your raise your legs to the sky.
  • Widen your legs so you have good balance.
  • Maintain pose for 10 seconds.

Avoid if: you have injuries to the back, wrist, elbows, or shoulder.

Locust pose – Salabhasana

Salabhasana Benefits: Relieves flatulence, fatigue, lower back pain, indigestion, and constipation.

Salabhasana steps:

  • Lie prone on the floor with your arms by your side.
  • Turn the big toes inward and rotate your thighs.
  • Firm your buttocks pushing your coccyx to the pubis.
  • Exhale and lift your head away from the floor.
  • Reach through your legs, push with the backs of your upper arms to the ceiling.
  • Keep the gaze forward.
  • Make the neck long.

Avoid if: you have back injury, neck injury, or headache.

Garland pose – Malasana

Malasana Benefits: Tones the belly, stretches the back torso, groin, and ankles.

Malasana steps:

  • Squat and keep the feet as close as possible.
  • Make the thighs wider than your shoulders.
  • Exhale and lean forward so your torso fits snug in between your thighs.
  • Push the knee against the elbow.
  • Lengthen the front torso.

Avoid if: you have injuries to the lower back or the knee.

Yoga is useful for all people. But, at times, it may not suit the circumstances. Stop if you experience pain or discomfort of any kind. Consult your yoga expert for advice. 


  1. Breaking Muscle Heal Your Lower Back Pain With These 5 Yoga Poses by Julie Rader https://breakingmuscle.com/
  1. Do You Yoga 5 Yoga Poses to Ease Lower Back Pain by KaisaKapanen https://www.doyouyoga.com/
  1. Yoga Journal Poses for Your Lower Back https://www.yogajournal.com/
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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of www.medicinalplantsanduses.com. He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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