The lower back is an area of our body that frequently gets tactful at some point in our lives. It doesn’t matter whether we are sitting the whole day or working; the lumbar area can get affected anyways. In both cases, torment in the lower back can significantly affect your mood. 

Practicing yoga for even a few minutes daily can help in relieving the pain. It is a brain-body treatment that is regularly prescribed to treat back torment as well as the pressure that goes with it. Some proper yoga poses can unwind and fortify your body.  

Here are five active yoga poses that will help in overcoming the problem of back pain. 

  1. Supine Twist 

A twist to the spine offers an incredible strain reliever for the whole back, just as the neck. You get to set down, unwind, and let the gravity help you. 

Lay on your back, bring your arms to a T-shape on the floor and bring your knees towards your chest. Gradually lower both the knees to one side, keeping the neck unbiased or turning the gaze away from the knees. 

Try to keep both the shoulders on the floor, and if the top knee lifts excessively, you can put a block or square like something in between the knees. Stay in the position for 1-4 minutes and repeat the same on the opposite side. 

  1. Sphinx Pose 

The Sphinx is an incredible posture for conditioning the spine and stimulating the sacral-lumbar curve. When we sit for a longer duration, the lower back tends to flatten, which can cause torment. Sphinx pose promotes the familiar shape of the lower back. 

Start by laying on your stomach, feet hip-width separated, and bring the elbows under the shoulders. If there is an excess of weight on your lower back, you can bring your elbows forward. 

If you need a more profound curve, place a square under the elbows. Hold the posture for 1-3 minutes, and come out by first bringing down your chest area on to the floor. Relax for some time on the floor itself if required, and then come to the child pose for a fewer breath. 

  1. Thread the Needle Pose 

If your hips are tight, the movement is required from the back, which results in back torment. At the point when the hips and hamstrings are open, this can help mitigate the lower back torment too, since the body has a superior and fuller scope of movement. This posture extends the hips, external thighs, lower back, and spine. It’s additionally a modified yet milder form of the Pigeon pose. 

To begin, lay on the floor, and bring the bottoms of the feet on the ground, feet hip-distant apart. Spot your right lower leg on the left thigh, and keep the foot flexed all through the posture. Take your right arm in the middle of the space of the legs and the left arm outside the left thigh. 

Encircle the fingers either behind your knee or on the head of the shin, contingent upon the space accessible to you. Keep the back and shoulders loose. Stay in the position for 1-3 minutes and change the sides. 

  1. Cat and Cow Pose 

With the help of this natural movement, you stretch your hips and the whole spine. 

Start on your hands and knees. While breathing in, lift your chest and tailbone towards the roof, and while breathing out, curve your back, squeezing through the shoulder bones and dropping your head. 

Keep as per the mood of your breath. Feel the muscles on your back, and take any further development which you feel suitable for yourself. 

Make 6-8 moderate rounds. 

  1. Downward Facing Dog

Downward Facing Dog is an excellent posture for stretching and decompressing the whole spine. It extends the hamstrings too, which will also help with lower back issues. 

From your hands and knees, fold your toes under and ascend to Downward Facing Dog. Start with your knees twisted, back straight, and long, tailbone towards the roof. Gradually fix and stretch each leg in turn back bringing the heel nearer towards the ground. 

Draw the shoulder bones towards the spine and forcefully attempt to bring them down, turning your upper arms outwards. Remain in the position for five breaths.

  1. Paschimottanasana

Paschimottanasana also called Seated Forward Bend Pose, is a sitting posture and comes under the category of seated yoga poses. This magnificent yoga pose stretches the spine to the most extreme, subsequently keeping the muscles around it conditioned at the same time.


The lower back supports the entire torso, so dealing with it is somewhat significant. Sitting less, moving more, extending, and strengthening the back goes a long way. However, if you have resolute torment in your lower back, it’s in every case recommended talking with the specialist to ensure nothing serious is going on and if you are looking any good international yoga practitioners and expert, you can contact here for yoga teacher training in India 

Categories: Health