Best Yoga Poses for Lower Back Pain Relief in 2022

We heard many complaints of lower back pain in each house. There can be thousands of causes of lower back pain, a weak core and poor posture due to a sedentary lifestyle are common factors that contribute to lower back pain and discomfort.

Yoga is the best tool to stay active throughout the day. Yoga Poses for Lower Back Pain improves posture and makes your body more flexible. Some gentle yoga poses can relieve tightness in muscles and give your lower back some relief. How can I get rid of lower back pain at home? Should I do yoga asanas with lower back pain? Yes, You can do yoga with lower back pain to recover easily.

 Here are some easy simple and easy yoga asanas to relieve Back pain.

5 Best Yoga Poses for Lower Back Pain Relief

yoga poses for lower back pain
  • Ardha Pincha Mayurasana (Dolphin Pose)
  • Ardha Shalabhasana (Half Locust Pose)
  • Supta Kapotasana (Reclining Pigeon Pose)
  • Pranayam (Deep Breathing Exercises)
  • Meditation

Ardha Pincha Mayurasana (Dolphine Pose)

It is an Inversion and standing pose. In this pose your body looks like an inverted “V” shape. It strengthens the shoulders, arms, and legs. It is very helpful for back pain.

How to practice this pose:

  • Begin with placing your forearms to the ground.
  • Now slowly lift hips upside.
  • Give the force on forearms and palms placed on grounds and stretch the hips up.
  • Keep your spine (back) straight.
  • Make sure you do not bend your knees with heels straight on the floor.
  • Touch your forehead to the ground.
  • Hold this position for one minute.
  • Release your body by bending the knees and lower back to the beginning position.

Ardha Shalabhasana (Half Locust Pose)

This yoga helps to strengthen the lower back of the body. It also helps to smooth the pelvic are muscles functioning.

How to practice this pose:

  • Lie down on chest down and back up.
  • Make sure that your legs are straight throughout yoga.
  • Place both hands under your thighs and place your chin on the ground.
  • Your neck muscles should be stretched.
  • Now lift up your left leg up as high as possible.
  • The right leg should be placed on the floor only as it is.
  • Now breath deeply for 30 to 60 sec. Come back to your original position by lift left leg back to the floor.
  • Repeat this yoga with the right leg again.

Supta Kapotasana (Reclining Pigeon Pose)

This yoga helps to heal foot issues. It also helps to strengthen the hips and thighs.

How to practice this pose

  • Stand with your knees bent.
  • Now gently move your right leg backside behind your body.
  • Keep stretching the right leg such that your left knee and foot are connected with your right hip.
  • After that bend down slightly and take a deep breath.
  • Hold for this position for 30 to 60 secs.
  • Now repeat this yoga with the opposite leg.

Pranayam (Deep Breathing Exercises)

Breath control means Pranayam and Meditation are the parts of Yoga. Certain breathing techniques and mediation help to connect your mind and body, which can ease your back pain. 

As per Yog shastra science, pranayam means it’s all about inhaling and exhaling the air called” Puraka” and “Rachaka”.

There are many types of pranayama, but we will see beginners types as follows:

Quite Breathing-Breathing speed increases as per your body movements. When the body is completely relaxed, breathing is quiet and calm, and smooth.

Deep Breathing– Deep breathing is worked with equal time and equal speed. Inhaling time and speed should be less than exhaling time and speed. One should practice breathing for 15 minutes at least.

Alternate Nostril Breathing-Exhale completely and now close your right nostril with your right thumb. Inhale through the left nostril and close the left nostril with your fingers.

After this open right and exhale through the right nostril. This is one cycle. Repeat this with another nostril again.

Once you learn the proper pranayama technique you may discover that your back pain has decreased. It happens because you learn to concentrate on breathing not on pain.


Meditation means converting thinking from the brain into feelings of the heart. In mediation, your body gets relaxed completely.

How to practice meditation? 

Bring the mind and brain in a state of calm and peaceful feeling. Now close your eyes and focus on the thoughts you have to choose.

Engage your body in your inner world. Realize your feelings and thinking into reality. Meditation is all about experiencing your internal identity and wonderful memories.

You can do meditation while sitting in a comfortable position.

How to avoid lower back pain?

It is documented that prevention is best than cure. Here are some tips to avoid or to prevent lower back pain.

Some tips to avoid lower back pain:

  • Maintain good back posture, sit and stand in upright position. Avoid bending while you sit.
  • Keep your back muscles fit and flexible by doing exercises or yoga
  • Avoid prolonged sitting or standing position.
  • Use proper technique to lift the things 
  • Eat balanced diet. It helps to control your body weight and also provide essential vitamins and minerals for healthy bone
  • Get proper sleep. Sleep deprivation and insomnia aggravates the back pain.

Points to Remember

  • Respect your body. Take rest whenever necessary. 
  • All asanas should be performed on empty stomach or keep at least a 4 hr gap between meal and yoga practice.
  • Avoid doing any yoga poses or exercises when there is severe pain or inflammation in the lower back. You can start it when the pain or inflammation subsides.
  • Take medical advice before doing yoga. Learn yoga poses or modify poses that are beneficial for the lower back under the supervision of a health practitioner. 

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Yoga Poses for Lower Back Pain helps to strengthen our back muscles and relieve the lower back pain. By taking proper preventive measures we can do yoga, pranayama, and meditation to heal our back pain easily.

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