older woman in yoga pose
Author Picture

Worry no more. You are at the right spot. Your guide to good health is just a click away. While our team of specialists are here to help you in every possible way to deal with backache issues, we will take a step further and show you simple yoga asanas to try within the comforts of your home. Let’s heal your body naturally.

Yoga Positions Targeting Lower Back Discomfort

  1. Cat-cow stretch: Get onto your hands and knees with your legs slightly apart. Now slowly tilt the pelvis back, in a manner that the spine curves inward. Let your head drop forward and breathe in during the process. Hold for about 5 seconds or until you feel a gentle stretch on your lower back. Lift your head to look upward and move the pelvis in the opposite direction, letting the spine round. Repeat the procedure about 10 to 15 times to increase flexibility and ease tension on your lower back.
  2. Sulpine twist: Stretch your lower back and glutes with this effective workout. Lie on your back with your arms on your sides. Lift your feet and bring your knees to your chest. Keeping your hands and shoulders glued to the floor, lower your knees to one side of the body. Hold position for a few seconds before switching sides. Repeat several times.
  3. Bird-dog pose: This is similar to the cat-cow stretch. Get onto your hands and knees and carefully extend one arm straight forward at shoulder level. Simultaneously, lift and extend your opposite leg straight out. Tighten your abdominal muscles and hold position for 15 to 20 seconds before switching sides.
  4. Seated forward bend: This is a timeless pose from Hatha Yoga. Studies have indicated that the tight hamstrings, located at the back of your thighs, could be a major contributor for lower back pain. Stretch your lower hamstrings with seated forward bend stretches that help relieve tightness and ease tension in your spine. Sit on the floor with your legs extended. Hook a towel around the bottom of your heels and use it as a rope to pull yourself forward and stretch your hamstrings and lower back muscles. Hold for a few seconds, breathe and repeat 5 times.
  5. *Cobra stretch: Improve your flexibility with this famous yoga pose. Lie on your stomach and place your hands shoulder width apart, just in front of the hips and slowly push into them. Arch your back, descending your shoulder blades down your back to support the upper spine during the process. Repeat about 10 times.

*If you have been diagnosed with spondylitis or facet joint pathology, consult your doctor before performing this stretch.

About The Author

How much pain are you in? Take the Quiz!

Pain Calculator
Q1. My back pain has spread down my leg(s) at some time in the last 2 weeks?
Scroll to Top