Most of the people have been suffering from lower back pain in the modern-day. With the changes in lifestyle, dietary aspects, along with many other aspects, play an important role in physical and physiological effects in the body. The lower Back is considered as the most important spot in the body that alleviates the sitting and standing posture. Lower back pain is caused by poor posture from sitting and a weak core. The yoga really contributes as most important factors to lower backaches as well as discomfort. When you are facing lower back pain, then it could cause more number of problems in your body. Addressing this lower back pain beforehand is quite important for preventing anything from happening in the future. Yoga for lower back pain is one of the best options offering better core stability and flexibility in the body. Yoga is also helpful for correcting posture, breathing, and core stability. Yoga is safe to do exercise daily. Below is the most amazing yoga exercise for back pain relief.


Cat-Cow Yoga involves with gentle and easy to access backbend stretches. This yoga posture would mainly mobilize the spinal cord to the maximum. Practicing the yoga pose mainly involves with the maximum stretches on the Torso, Neck as well as Shoulder. Cat-Cow poses mainly offers the health benefits that include

  • Triceps
  • Serratus Anterior
  • Rectus Abdominis
  • Erector Spinae
  • Gluteus Maximus

When you are dealing with the back pain, then choosing the Yoga is considered as one of the most preferred options. This yoga for back pain relief Is one of the best mind-body therapy mainly recommended for treating the back pain. The poses relax and strengthen your body. Practicing this yoga posture helps you gain more awareness of your body. It is mainly helpful for reducing more tension and imbalances.

  • Start on shoulders over wrists
  • With keeping the hips over knees
  • Take slow inhale then you exhale
  • Drop-head toward floor
  • Inhale and lift your head and chest
  • Arch your back for “cow”

Child’s Pose:

The Child’s Pose is one of the famous Yoga poses by taking pressure on the Lower back pain. It also elongates as well as aligns the spine based on the decompresses with giving the stretch. Child’s Pose is considered as the best yoga exercises for back pain

  • Kneel on the mat with knees hip-width
  • Keep your feet together
  • Take deep breath-in
  • Lay your torso over thighs
  • Lengthen your neck
  • Draw your ribs away from the tailbone
  • Rest forehead on the ground
  • Hold for 2 minutes

Downward-Facing Dog:

The Downward Facing Dog is the traditional forward bend that helps with rejuvenating and restful aspects. The practicing pose could be helpful to relieve back pain as well as sciatica. This would be mainly helpful to work the imbalances in the body and also increases the strength. This works with increasing the muscles in the Hamstrings, Deltoids, Gluteus Maximus, Triceps, and Quadriceps.

  • Step forward to the top of the mat
  • Stand with feet shoulder-width apart
  • Straighten your legs out
  • Let the torso hang down
  • Tuck chin toward your chest
  • Relax your shoulders
  • Extend crown of your head
  • Create long spine
  • Hold for 2 minutes

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