5 Yoga Stretches to Ease Lower Back Pain

Working for long hours at the desk or managing endless household chores – all the stress surely takes a toll on your back. Lower back pain is a common complaint especially among women over the age of thirty.

If your lower back pain is due to the poor posture or physical stress, yoga comes to your rescue. Practise yoga daily and tone up your back muscles. Here are the top 5 yoga stretches to alleviate lower back pain:

  1. The Cat/Cow Stretch:
  • Stand on all fours with a gap between your legs on a mat.
  • Inhaling, look up at the ceiling/sky, widen your shoulders and bend your spine to make it concave. Your stomach comes closer to the ground.
  • Feel the stretch in your spine.
  • Exhaling, bring your head down and touch your chin to the throat.
  • Pull your stomach in and slowly press your spine up while arching your backbone.
  • Again, inhaling look up repeat the earlier pose followed by exhalation pose.
  • Repeat 5 times and feel the relaxation in your back.

For the correct pose, see this link.


It helps relax the strain on your backbone and back muscles. It strengthens the spine and shoulders. It relieves lower back pain and neck pain.

  1. The Upward Facing Dog Pose:
  • Lie down on the floor mat with your palms resting on the floor (beside your shoulders).
  • Take a deep breath in and simultaneously lift your upper body off the ground.
  • Look up at the ceiling and continue taking 4-5 long deep breaths.
  • Feel the stretch in your spine and come back slowly while exhaling.
  • Repeat this posture 3-5 times.

See the right posture here.


It relieves stress on your spine. It tones and strengthens the upper body and the back.

  1. The Child Pose:
  • Sit with your buttocks placed between your heels on a floor mat.
  • Take a deep breath in and while exhaling bend forward slowly.
  • Stretch your arms straight and place your palms on the floor.
  • Hold this pose and take 5-10 deep breaths.
  • Inhaling, gradually come back to the sitting position.

Refer to the child pose here!


It gives a good stretch to the spine and relieves the pressure. It helps elongate the back.

  1. The Bridge Pose:
  • Lie on your back on a flat surface on a mat.
  • Bend your knees and keep your hands beside your abdomen with palms on the floor.
  • Now while exhaling slowly, lift your buttocks off the floor.
  • Your feet are resting on the floor and your arms are supporting the pose.
  • Hold this posture for 5 breaths and gradually come down while exhaling.

See the right posture here.


It de-stresses your spinal muscles and backbone. It helps alleviates lower back pain by lifting pressure off it.

  1. The Spinal Twist:
  • Sit cross legged on a floor mat
  • Place your left palm on your right knee and right hand on the floor near the right hip.
  • Breathe in deeply and while exhaling, turn your upper body to the right side.
  • Inhale and come back to the center. Repeat on the left side.

Know the correct posture here.


It makes your spinal and abdominal muscles strong. It relaxes the strain on your backbone and back muscles. It improves the lung capacity and body posture.

If you suffer from chronic back pain, injuries or any other medical condition practise yoga only after discussing with your doctor.

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