Yoga Poses To Reduce Pain In The Lower Back

The lower back, or the lumbar region, is an area in the body which mostly gets sensitive for most of us due to some reasons at some point in our lives. If we sit a lot during the day, or we move more or lift some heavy objects, we get pain in the lumbar region. Thus it seriously affect our mood and daily life.

Though we know that exercises can decrease back pain, many people visit doctors for its treatment. It is always good to consult a doctor before starting any fitness exercise. Doctors often prescribe to do physiotherapy for back pain. Though for instant relief people take medicines, but physiotherapy exercises are good to ease pain. Yoga can give a great relief for this pain.

Yoga exercises are always beneficial for people having severe pain and also for them who have occasional or chronic pains. These poses help in lengthening the spine, stretching and strengthening the muscles, and bringing your back to good condition. The main advantages of yoga are to improve balance and steadiness of the body and to develop defensive power against the causes of back pain, which is caused due to weak abdominal and pelvic muscles, and lack of flexibility in the hips. As you try to strengthen them, your postures can be improved and as a result the pressure on your back gets reduced and your pain decreases. Besides these yoga stretches increase flexibility by increasing blood flow to every muscles including the tight ones. Thus yoga becomes a preventative care for the future. Here are three yoga poses to reduce lower back pain effectively.

Thread the Needle Pose

When our hips are tight, the movement we do comes from the back and it causes back pain. If we make the hips and hamstrings open, the lower back pain will decrease and the body can do more and complete range of motions. This yoga exercise elongates the hips, lower back, outer thighs and spine. It's a modified version of the Pigeon pose.


First lay on the floor, and keep the soles of the feet on the mat at hip-distance apart. Place your right ankle on the left thigh, and keep the foot bent throughout the pose. Keep the right arm in between the space of the legs, and the left arm outer side of the left thigh.

Mingle the fingers either below your knee, or on the shin, depending on the available space to you. Make your back and shoulders relaxed. Stay in this position for 1-3 minutes and do in the other side.

2. Cat and Cow Pose

With this yoga pose you can stretch your hips and the entire spine.
Keep your hands and knees on the ground as shown. Breathe in and raise l your chest and tailbone towards the ceiling. Then exhale and make your back arch shaped, putting pressure on the shoulder blades and bend your head.



Continue these steps with the flow of your breath. Try to feel the muscles of your back, and do any other movement which may give you better feeling. Do 5-7 slow rounds.

3. Downward Facing Dog

Downward Facing Dog pose lengthens and eliminates the pressure from the whole spine. This pose also stretches the hamstrings and thus the lower back pain gets eliminated.



From your hands and knees, push your toes on the ground and make the pose of Downward Facing Dog. Keep your knees bent, make the spine erect and long and face the tailbone towards the ceiling. Slowly straighten and stretch one leg towards back bringing the heel closer to the ground. Then pull the shoulder blades towards the spine and give more pressure to lower them, rotating the upper arms outwards. Take 5 breaths and change the position.

The lower back supports the whole torso. Therefore we should take care of it by sitting less, walking more, elongating and strengthening the back helps a lot. Anyway if you are feeling more pain in your lower back, consult with a doctor to get prper treatment.