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Maybe it’s because our jobs have us sitting in front of the computer all day, or it might just be due to poor posture. Either way, lower back pain is a problem that we’re all troubled by.  

In my case, my job requires me to sit in front of the computer all day. So, I work on my laptop every day, sometimes for hours on end. 

When you sit in the same spot for an extended time, the lumbar region of your back is affected. This is the reason most people experience lower back pain. Add poor posture to this, and it makes the problem worse and exacerbates the pain. 

Before I started practicing yoga, I was experiencing lower back pain occasionally. Some days, I’d be in pain for the entire day. 

But that wasn’t the worst part about it. 

Back pain seriously affected my mood. Its impact could be seen in every aspect of my life, right from my interactions with friends and family to my work. In short, my life had become duller.   

That’s when I started practicing yoga, and it changed my life. When it comes to back pain, yoga is the complete package. It not only treats the back pain but the stress that accompanies it. 

Who can these yoga poses be beneficial for?

  • People who have poor posture from sitting all-day
  • People who have a weak core (it can cause back pain)
  • People who experience occasional lower backaches and discomfort
  • People who want to improve their flexibility and breathing

Read ahead to learn more about these yoga poses that may help you treat back pain.

1. Child’s Pose

Start by kneeling on the mat with your knees hip-width apart and your feet behind you. Inhale deeply, and as you exhale, lay your torso over your thighs. 

Now, try to stretch your neck and spine by drawing your ribs away from your tailbone and move the crown of your head away from your shoulders. Keep your forehead rested on the ground with your arms extended out in front of you. 

Hold this pose for two minutes, or as long as you feel comfortable. 

Benefits – This pose stretches your spine, which helps release the tension in your neck and back. It can also relieve stress and fatigue and make you feel relaxed. 

2. Sphinx Pose

Start by lying on your stomach and straightening out your legs behind you. Place your elbows directly under your shoulder, your forearms on the floor, and lift your chest up off the floor. 

While keeping your shoulders relaxed, press your hips and thighs into the floor and lengthen your spine. Move your chest upwards just enough to feel a nice stretch in your lower back. Remember, do not hyperextend your back and stop immediately if you start to feel any pain or discomfort. 

Hold this pose for two minutes.

Benefits – Gives the lower back a stretch along its natural curve and engages the abs to support your lower back. 

3. Downward Facing Dog

Start from the Child’s Pose, keep your hand on the floor and sit up on your knees. Then, lift up your butt and press back into Downward Facing Dog. 

Straighten your legs and lower your heels toward the ground. Relax your head between your arms and direct your gaze toward your belly button.  

Hold this pose for two minutes. 

Benefits – Lower back pain can also be caused due to tightening of your leg muscles. This pose is an excellent way to stretch out your hamstring and calves. 

4. Standing Feet Touching Pose

Starting from the Downward Dog Pose, step forward to the front of your mat and stand with your feet shoulder-width apart. Keep your knees straight and stretch your legs out as much as you can and let your torso hang down.

While keeping your shoulders relaxed, extend the crown of your head towards the ground to elongate your spine. Keep your chin tucked in toward your chest. If straightening your legs if hurting your back, you can bend your knees slightly. 

Hold this pose for two minutes, or as long as you feel comfortable. 

Benefits – This pose stretches out both your lower back and your legs, which will make you feel relaxed in just a few minutes. 

5. Pigeon Pose

Start in Downward Facing Dog with your feet together. Draw your left knee forward and turn it out to the left. Make sure that your left leg is near perpendicular to your right leg. Now, lower both legs to the ground. 

If you’re flexible enough, you can keep your right leg extended straight behind you. This will give you an added hamstring stretch. 

Hold this pose for one minute and repeat on the other side. 

Benefits – It may not seem obvious, but reducing the tightness in your hips can do wonders for your back. That’s exactly what this pose does!

6. Cat Cow Pose

Start on all fours with your shoulders over your wrists and hips over knees. Inhale deeply, and as you exhale, round your spine and drop your head toward the floor (Cat Pose). As you inhale, lift your head, chest, and tailbone toward the ceiling as you arch your back (Cow Pose). 

Repeat this breathing pattern and continue to do this pose for two minutes. 

Benefits – This pose allows for a natural extension of the spine and relieves any tension in the lower back. It also promotes mobility. 

7. Upward Facing Dog

Start by lying flat on your stomach with your palms facedown by the middle of your ribs. While using the support of your hands, use the strength of your back to lift your chest off the floor. Draw your legs together, extend your legs, and press the tops of your feet into the floor. 

Hold this pose two minutes. 

Benefits – This pose completely engages your back by using its strength to lift up your chest. Along with giving your back a nice stretch, this pose also engages your abdominal muscles. 

8. Supine Twist

 Start by lying flat on your back. First, hug your knees into your chest. Then, drop both knees over to one side as you twist your torso in the opposite direction. As you draw your knees toward the floor, try to keep them in line with your hips, and keep your chest as square to the ceiling as possible.

Hold this pose for one minute and then repeat on the other side. 

Benefits – The Supine Twist gives a great stretch to the back, ease tightness, and provides pain relief. 

Yoga not only offers great relief for pain, but it is also effective as a preventive cure for the future. To learn more about the yoga and its benefits, check out our FREE Yoga Guide For Beginners.

Just getting yourself onto the mat is more than half the battle won! Get started today!

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8 Easy Yoga Poses That Will Help You Say Goodbye To Back Pain
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