Imagine waking up every morning with a nagging lower back pain disturbing your daily life from tying shoes to sitting at the desk. Unfortunately, you’re in the boat of 49% office workers biting the same bullet daily. Luckily, there are still some natural therapies like yoga that can help you when you’re under the weather.
But how can one practice these natural pain therapies? Or what are the best yoga poses for back pain?
For different pain ratios, one can choose any gentle, intermediate, or advanced yoga poses to say goodbye to his back aching. Specialized for beginners to seasoned yoga practitioners, all these poses impressively improve body strength, muscle stretching, and mind-body connection, and reduce stress.
So, if you’re tired of living with deep-rooted back pain, roll out your yoga mat, and join us on a pain-free life.
Understanding Lower Back Pain
According to PAIN REPORTS, about 31% to 51% of office workers suffer badly from back aching. Do you have any idea about its root causes? Scientifically, it can be due to various factors, including poor posture, muscle strain, physical injury, or underlying medical conditions.
Poor posture during sitting or standing is the primary cause of prolonged lower back pain. Poor body alignment puts unnecessary stress on muscles, ligaments, and discs, leading to increased discomfort. For instance the habitual slouching puts additional pressure on the spinal disc and muscles, ultimately leading to muscle fatigue or even core back aching.
Muscle injury or strain is another dominant reason for lower back pain, caused by lifting heavy objects, sudden movements, or overuse of back muscles. If left untreated, it can even result in muscle inflammation or spasms. For example mistreating the body muscles by lifting heavy loads or sitting for prolonged periods without any breaks will result in back pain due to muscular injuries.
No matter the reason for your lower back discomfort, yoga can be an effective natural therapy. However, it’s recommended that you identify the pain triggers and consult with a qualified trainer, as performing the wrong pose can exacerbate certain conditions or injuries, leaving you in discomfort.
Some common lower back pain triggers are prolonged sitting with poor posture, lifting a high weight, or slouching during office work. If you don’t like to visit a yoga instructor or a healthcare provider like me, let’s see what yoga pose suits you best according to your back pain level.
15 Best Yoga Poses for Lower Back Pain
Yoga has proven to be an effective natural therapy for lower back pain that improves body posture, muscle flexibility, stretching, and overall strength. Here is a categorical survey of different poses for various yoga practitioners.
A. Gentle Poses for Beginners
If you are new to yoga and suffering from lower back pain, try these beginner-friendly Yoga poses to manage your symptoms:
1- Cat/Cow Pose:
The cat pose assists in mobilizing the spine and stretching the abdominal muscles. It involves moving between an arched spine position (Cow) and a rounded spine position (Cat). This gentle flowing movement helps to stretch the spine, release tension in the back and neck muscles, and improve circulation.
Pros:
- Mobilizes spine and stretches the abdominal and back muscles
- Suitable for beginners or those with limited mobility
- Effective for stress and tension relief
Cons:
- Not suitable for those with acute spinal or back injuries
2- Child’s Pose:
This pose stretches the muscles in the hips, thighs, and ankles. The gentle pressure on these body muscles increases their flexibility by lowering the stress. It involves kneeling on the floor and resting the torso forward and down, with the forehead on the ground.
Pros:
- Great for relieving hip, thigh, or ankle stress
- Promotes relaxation in the lower body
Cons:
- Not suitable for individuals with knee or ankle injuries
3- Sphinx Pose:
This pose relieves stress on the lower back muscles. Sphinx style yoga modifies the bent body posture, thus receding the lower back pain. It involves lying face down on the ground and lifting the chest and torso off the ground while keeping the arms and elbows close to the body.
Pros:
- Improves overall body posture
- Decreases stiffness in lower back muscles
- Boosts blood circulation in the lower body
Cons:
- May not be ideal for individuals with spine injuries
4- Downward-Facing Dog Pose:
This pose stretches the hamstrings, calves, and back muscles, while also strengthening the arms and shoulders. It involves standing on hands and feet with the hips lifted up and back, creating an inverted V-shape.
Pros:
- Good for stretching calves, hamstrings, and back muscles
- Strengthens the buttocks
Cons:
- Not ideal for individuals with knee or buttock pain
- Requires extra stability and control
5- Supported Bridge Pose:
The main focus in this pose is on the chest, shoulder, and back muscles. Try this one if you want to get dual benefits, as it improves the leg and buttock strength as well. It involves lying on the back with knees bent and lifting the hips off the ground using a block or pillow.
Pros:
- Perfect for stretching shoulder or chest muscles
- Improves the strength of buttock and leg muscles
Cons:
- Not suitable for individuals with wrist, chest, or shoulder injuries
Modifications For Beginners:
Beginner yoga for the lower back can be modified to accommodate physical limitations such as injury. Here are some of the best practices for modification:
- Using props like a blanket for additional support
- Getting support from the wall or chair
- Adjusting the pose to get maximum benefit even with limitations
B. Intermediate Poses for Increased Flexibility
If you’re looking for a vigorous and challenging yoga practice for your lower back, intermediate poses may be the right fit for you. These poses require greater strength, balance, and concentration. Here are some of the best intermediate yoga poses for the lower back:
1- Extended Triangle Pose:
Some yoga enthusiasts call this pose Utthita Trikonasana, and it targets the legs, hips, and torso. Besides strengthening the back muscles, it also modifies the hamstrings, and improves mobility. The practice involves one foot forward and the other foot turned out to the side, with the arms stretched out wide.
Pros:
- Strengthens the hip, core, and leg muscles
- Increases the flexibility of hamstrings and spine
- Helps relieve stress on the shoulders, back, and hip
Cons:
- Improper posture can put extra stress on the knee joints.
2- Warrior-1 Pose:
This mid-level yoga pose is also known as Virabhadrasana and is a standing practice that primarily involves the chest, shoulders, hips, and legs. The practice requires one foot forward and the other foot turned out to the side, with the arms raised overhead.
Pros:
- Strengthens the upper body and legs
- Promotes deep breathing and relaxation
Cons:
- Improper alignment may cause stress on the neck, shoulders, or lower back.
3- Cobra Pose:
Also known as “Bhujangasana,” this yoga style is best for the back, chest, and shoulders. It involves lying face down on the floor, with the hands placed under the shoulders and the arms straightened to lift the chest off the ground.
Pros:
- Increases flexibility of the spine, shoulders, and chest
- Relieves neck tension and soothes back pain
Cons:
- Improper technique can put pressure on the lower back.
4- Seated Forward Bend:
Also known as Paschimottanasana, this pose has always supported me whenever I felt an acute strain in my lower back or hamstrings. It efficiently stretches the legs straight out in front of the body, with the hands reaching toward the feet or ankles.
Pros:
- Best remedy for hamstring stress
- Improves focus
Cons:
- Difficult to perform with ankle injuries.
5- Upward-Facing Dog Pose:
Also called Urdhva Mukha Svanasana, this yoga practice focuses on stretching the chest, shoulders, and abdominal muscles. It should not be confused with the cobra pose, which involves lying face down on the floor, with the hands placed under the shoulders and the arms straightened to lift the chest off the ground.
Pros:
- Ideal therapy to boost digestion and respiratory system, as well as improving the lower back
- Great for individuals with chest issues
Cons:
- May prove risky for the wrists with improper posture.
Modifications For Intermediates:
Remember that moving from easy to challenging yoga poses for back pain will never impart unnecessary muscle stress. So, if you find the intermediate poses to be too difficult, consider these modifications to prevent unforeseen injury:
- Use props, such as straps and blocks
- Add variations to the yoga styles based on your capability
- Always increase the intensity gradually, not suddenly.
C. Advanced Poses for Increased Strength
Are you looking for robust and ultra-challenging yoga styles? Well, advanced yoga poses can help you, as these demand a great deal of physical and mental strength. Here are some of the best categories of advanced poses for intense muscle engagement and balance.
1- Crow Pose:
Also famous by the name “Crane pose,” this yoga pose mainly builds arm strength and upper and core body muscles. Simply balance your knees on the backs of your arms and lift your feet off the ground to perform yoga with this pose.
Pros:
- Strengths the arms, core, and upper body
- Great to improve the balance and coordination
Cons:
- May put an extra burden on the wrist or shoulders if not correctly performed
2- Plank Pose:
Plank yoga pose has always been on the list of my favorite poses as it supports building overall body strength besides treating the aching back. Just start with a push-up position, with your arms extended straight beneath the shoulders and the rest of your body held in a straight line.
Pros:
- Improves the overall body balance and stability
- Easy to modify to adjust the intensity
Cons:
- Not good for those with a weaker core body strength
3- Boat Pose:
I adopt this pose whenever I want to perform challenging yoga, which demands particular hip or abdominal strength. This challenging but useful exercise builds significant abdominal muscle strength. One can easily perform it by balancing on the sitting bones and lifting his legs and upper body off the ground.
Pros:
- Best choice to strengthen the hip flexor or core body muscles
- Improves the overall body posture
Cons:
- Any faulty pose may put stress on the core muscles
4- Headstand Pose:
Sirsasana is another name representing the same yoga stretch for the lower back, mainly focusing on the strength of the upper and core body. Normally, balance on your head and forearms, with the legs extended straight above them, to practice this pose.
Pros:
- Perfect to train the shoulders and arms along with the back
- Primarily relieves the lower back stiffness
Cons:
- Sometimes results in increased pressure on the eyes and head
5- Locust Pose:
This yoga pose is a backend style challenge that demands significant strength in the back, glutes, and legs. The ultimate targets of this yoga pose are back and core body muscles. To perform a locust pose, lie on your stomach and lift your chest, arms, and legs off the ground.
Pros:
- Helps strengthen the glutes and legs along with back
- Improves the overall bodily alignment resulting in good posture
Cons:
- May harm individuals with a weaker lower back
Modifications For Advanced Practitioners
One good thing about advanced yoga poses is that the practitioner can adjust them to target a specific muscle type. Here are some of the helpful modifying tips that I always try;
- Adding resistance with resistance or weight bands
- Practicing different poses on unstable surfaces to boost the balance
- Using a stability ball for certain poses
- Practicing the poses for increased time
Tips for Practicing Yoga Safely
An ounce of prevention is worth a pound of cure, so never try learning safety from accidents. When practicing any yoga pose, with the lower back ache in particular, knowing your limits will keep you safe. Otherwise, the treatment may hurt you instead of curing the pain. Here are some safety tips to prevent injury during your practice;
- Yoga demands listening to your body, so never dare cross your limits
- Always start with warm-up poses before moving to the intense stretches
- Use props when necessary
- Practice with proper body alignment; otherwise, the lower back pain may get severe
- Take deep breaths during yoga practice
- Modify the pose whenever necessary, as mentioned above
- Consider taking breaks
FAQs: Frequently Asked Question
What causes lower back pain?
Poor sitting posture, stress on muscles and ligaments, herniated discs, sciatica, arthritis, and skeletal irregularities are major contributors to lower back pain.
Is it safe to practice yoga with lower back pain?
Yes, practicing yoga with lower back pain is safe, but only when you follow the essential precautions and consider the necessary modifications. However, consulting a healthcare consultant is a good idea before starting yoga with an aching lower back.
How often should I practice these yoga poses?
Generally, 2-3 times per week is enough for each yoga pose. However, if you’re practicing this therapy to treat lower back pain, you may alter the frequency as per your fitness level and the severity of the pain.
How long should I hold each pose?
Generally, holding each pose for 15-20 breaths or 6-60 seconds is enough. However, it depends on certain factors like experience level, comfortability, and the pose type.
Can yoga cure lower back pain?
Yes, yoga proves very effective for normal lower back pain, as it strengthens the muscles, improves flexibility, and relieves stress. So, performing different yoga stretches for the lower back can treat the aching back.
Can yoga worsen lower back pain?
Yes, yoga can worsen lower back pain if one ignores the important precautions and goes beyond his limits.
Conclusion
Practicing yoga may prove a natural treatment for lower back pain when performed properly. Personally, I found this practice very fruitful in treating my sore back, but I never ignored the preventive tips, even for a single pose type, and got the initial training from my trainer. Moreover, moving from beginner pose types to the more challenging advanced poses also proved very supportive in this journey.
So, you can also choose any of the above yoga poses for lower back pain according to your pain level. However, it’s good to practice any yoga stretches for the lower back under the supervision of a yoga coach.