Namaste: Yoga Poses for Low Back Pain

Yoga is one of the oldest forms of exercise and relaxation. Signs of yoga’s presence can be seen in ancient Shamanism and have been found on artifacts dating back to 3000 B.C. Yoga has retained in popularity to this day, and many people use it as a way to ease and prevent chronic pain. The following pose sequence can be used to combat low back pain, while also improving strength and flexibility.

Forward Fold


This pose helps to release muscle tension that’s common in the lower back and hamstrings. It can also strengthen the lower body, reduce stress, help with insomnia, and relax the mind.

 Downward Dog


This pose helps to relieve back pain by elongating and releasing tension from the spine. It has also been proven to strengthen the upper body, particularly the arms, shoulders, and back. This can also help relieve and prevent future back pain, because a strong back can better support the body. Practicing this pose can also help to relieve symptoms related to insomnia, stress, and fatigue.

 Pigeon Pose


This pose has been shown to help sciatic nerve tension and relieve chronic low back pain. In addition, it is also a great opening stretch for the hip flexor and rotator muscles.

 Hamstring Stretch


As its name suggests, this pose helps to stretch and loosen the hamstrings. This is beneficial, because stretching the hamstrings can, in turn, stretch out the low back, reducing pain. Plus, it really helps with flexibility.



The main back benefit of this pose is its ability to stretch spinal muscles. In addition, it also helps to stretch and strengthen the lower body, hips, and neck.

 Cat & Cow Pose


Cow Pose


Cat Pose










These postures are miracle-workers when it comes to stretching and opening up the lower back. Cat pose relieves tension in your cervical, thoracic, and lumbar spine. It also stretches back muscles and increases spinal fluid circulation. Cow pose helps to counteract the movement of cat pose, so your back will feel balanced and stretched.

 Locust Pose


This pose strengthens the upper and lower back muscles, which helps with both relieving and preventing low back pain. It also improves your posture and stretches the chest and shoulders.

 Bow Pose


By practicing this pose, you are able to stretch your lower back and mobilize your spine. It has also been associated with improvement in low back pain sufferers.

Child Pose


One great way to finish your yoga practice is to take a child’s rest or child pose. This pose can gently stretch your low back and lower body. It also relieves tension in the spine. It is a great pose to rest in or even meditate in after your practice.



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