Easy Yoga Poses For Lower Back Pain 2023

Yoga is a beautiful practice that serves to make you physically, mentally, and spiritually fit. There are many forms in which yoga can help, and there are many health conditions that can be easily resolved by doing the correct set of yoga. one of those conditions is lower back pain!

Back pain could be connected to the suffering of the vertebral column due to age, or less mobility, or other pathological circumstances.

How Does Yoga Actually Help Lower Back Pain?

Practicing yoga demands alertness, balance, and strength; therefore, doing yoga serves to increase your awareness of your own body. This newly acquired self-awareness adds an accurate note to your health and makes you conscious about your posture even while performing your chores, which in turn encourages you to correct in time before the actual damage is done.

Moreover, unlike other activities, yoga serves you to stretch and strengthen both sides of your body equally, which helps to keep proper body alignment and, of course, a good body posture. Additionally, sustaining the natural curvature of the spine is an important part of reducing and withdrawing lower back pain, and this is exactly what yoga helps to do.

Easy Yoga Poses For Lower Back Pain

The stated below yoga can be of help for any hardness of backache.

Salabhasana (Locust Pose)


Commonly known as the Locust pose, this pose improves especially to strengthen your core muscles and helps even to develop a proper set of abs. Nonetheless, as you are required to alternately stretch and loosen the spine, the back muscle is sure to be flexible.


  • promotes posture
  • Helps alleviate stress caused by slouching forward
  • Can also keep the spinal alignment and increases parasympathetic activity making you calm, relaxed, and composed
  • Strengthens and increases flexibility throughout the entire, including the spine legs, buttocks, and all of the muscles encompassing your ribs and upper torso.

Kaptotasana (King Pigeon Pose)


This pose needs you to strengthen your back, and flex your body as much as possible; therefore, if you have a severe back problem, then do not start off with this posture. Also identified as the pigeon pose, this asana not only helps to maintain the arrangement of your spine but also helps to stretches hip rotators and flexors, and loosen the tight hip which in turn helps to reduce lower back pain.


  • Loose tension from hips and makes it flexible.
  • Makes the lower back more flexible and keeps the spine in proper adjustment
  • Helps to get free of urinary problems
  • Emotionally gives you stability, as it is thought that certain stressful emotions are stored in the hips, which could be a reason for hip as well as lower back pain.

Setu Bandha Sarvangasana (Supported Bridge Pose)

Setu Bandha Sarvangasana
Setu Bandha Sarvangasana

This pose is usually known as the bridge pose and this posture is very beneficial even for lower abdominal pain, including menstrual cramps. The backend and inversion in this pose could be enjoyable or restorative.


  • Expands the spine so can help to eliminate backache or headache
  • Promotes the circulation of blood, which can calm the brain and the whole nervous system in general.
  • Helps relieve stress and mild depression
  • Improves digestion and degrades menstrual cramps

Trikonasana (Triangle Pose)


Commonly understood as the Triangle pose, Trikonasana has differences including Baddha Trikonasana and Parivrtta Trikonasana. This pose is very great for backache; nonetheless, in the case of posterolateral disc herniation, and different spinal-related injuries.


  • Intensifies rectus abdominals, obliques, and back muscles (including, the erector spinae)
  • Arouses function of abdominal organs which improves digestion
  • Release stress accumulated due to postural abnormality

Cow Pose (Bitilasana)- Cat Pose (Marjaryasana)

Cow Pose (Bitilasana)
Cow Pose (Bitilasana)

Famous known as the “Cat-Cow” pose is very useful when it comes to stretching the back muscle (Erector spinae, rectus abdominis, serratus anterior, gluteus maximus). This position relaxes and stretches the muscles together with every incoming and outgoing breathe.


  • Improves posture and stability
  • Soothes the lower back pain, and creates lower back flexibility.
  • Formulates emotional balance
  • Increase coordination, emotional balance and soothes the mind


Yoga of distinctive variations can show a miraculous effect on revealing backaches; however, there are special conditions in which practicing yoga to eliminate backache could get worse.

Lower back pain is frequently due to improper posturing or due to years of accumulated tension caused as a consequence of a lack of proper exercise. So if you are trying to eliminate back stiffness and critical lower backache, these yoga poses for lower back pain.