International Yoga Day 2022: 4 Yoga Poses For Lower Back, For Those Who Sit All Day

If you are experiencing back issues, here are some yoga asanas that can help relieve stiffness and pain.

Chanchal Sengar
Written by: Chanchal SengarPublished at: Jun 20, 2022Updated at: Jun 20, 2022
International Yoga Day 2022: 4 Yoga Poses For Lower Back, For Those Who Sit All Day

Lower back pain can arise from various reasons like having a bad posture, sitting in one place all day long or a weak core. Yoga as we know is a great way to increase  flexibility, stabilize the core and help in correcting posture. There are various yoga postures for the spine and back areas that can relieve the stiffness and give your lower back some relief. If the lower pain that you experience isn’t associated with a past injury or a problem with your discs, you can opt for these yoga postures easily suggested by Yoga Expert Shruti Shah, Founder- Flow with Shruti. Otherwise, consulting a physiotherapist or a doctor before would be a good idea.

Child’s pose or Balasana

  • Kneel down with your knees on the ground and close your feet together.
  • Take a breath in and as you exhale lay your torso on your thighs.
  • Try to lengthen your neck and spine by drawing your ribs away.
  • Rest your forehead on the ground and extend your arms in front of you.
  • Hold for 1-2 minutes.

NOTE: Do not perform this exercise if you have diarrhea, or low or high blood pressure and practice on an empty stomach.

In this position, your spine is lengthened and stretched, and the muscles of your hips, thighs and ankles are also stretched.

Downward-facing dog or Adho Mukha Asana

  • Keep your hands on the floor, sit on your knees, then lift your buttocks and press into a downward-facing dog.
  • Spread your fingers wide, straighten your legs and lower your heels on the ground.
  • Relax your head in between your arms and focus your gaze upwards or at your belly button.
  • Hold for 30-60 seconds.
Yoga Poses to Ease Lower Back Stiffness and Pain

NOTE: Do not perform this pose if you have a wrist injury or carpal tunnel syndrome. Also refrain from exercise if you have high blood pressure, heart ailments, or a slipped disc in the spine.

This pose relieves back pain and sciatica and helps work out the imbalances in the body along with improving strength.

Reclined Pigeon Pose or Kapotasana

  • Lie on your back.
  • Cross your right foot over your left quad and bend your left knee.
  • Hold the back of your left leg and gently pull it towards your chest.
  • Hold the position for 30-60 seconds. Switch sides and repeat.
  • Refrain from practicing this exercise if you have knee injuries or sacroiliac issues.

This position stretches the outer hip, piriformis, gluteal, and low back musculature. It also improves blood flow to the pelvis and digestion.

Yoga Poses to Ease Lower Back Stiffness and Pain

Reclined Supine Twist or Supta Matsyendrasana

  • Lie on your back and hug your knees to your chest.
  • Drop both the knees to one side and twist your torso to the opposite.
  • Hold the position for 40-60 seconds and repeat.
  • Try to keep your knees and hips in line with each other and your chest as square to the ceiling as possible.
  • If you feel like the twists are adding to the pain, come out of the pose slowly and relax immediately.

NOTE: Do not perform this yoga if you have an injury in your knees, hips or back.

This asana improves the flexibility of the back, hips, ribs and spine. It also lengthens the spine and improves digestion.

Image credits- Shruti Shah