Lower back pain? Here are 3 great poses for you!

Raise your hand if you or someone you know suffers from lower back pain. I bet a lot of you raised your hand.

It is one of the more common complaints that I hear from yogis and non-yogis. It is usually followed up with the question, “Which yoga poses do you recommend for lower back pain?”

Below are my top 3 yoga poses for easing lower back pain:

1. Cat-cow pose (Marjaryasana – Bitilasana)

Cat posecow poseStart on all fours with your wrists directly below your shoulders and your knees directly below your hips. Inhale as you lower your belly – curving your spine downwards. Then exhale by drawing your belly in, tucking in your chin and curving your spine up. Let your breath guide your pace. Repeat.

2. Seated twist pose (Ardha Matsyendrasana)

Seated Twist

Start by sitting on the floor with your feet flat and your knees up. Slide your right leg under your leftknee and move your left foot to the other side of your right knee. On an inhale lift up your right arm, gently twist towards your left and place your right upper arm against the outside of your left knee. Hug your left knee in towards your chest. Place your left hand behind you and use it as a second spine to help you sit nice and tall. Take three deep long breaths then switch sides.

3. Cobra pose (Bhujangasana)


Start by laying face down on the floor. Place your palms underneath your shoulders – hugging your arms closer to your body with elbows pointing up. Protect your lower back by engaging your abs as you press your palms into the ground – lifting up the top half of your body. Rotate your shoulders back and down (away from your ears) as you continue to press up. Maintain a slight bend in your arms, eye gaze forward – top of your thighs and feet keep contact with the floor. Take three deep longs breaths and slowly lower down. Repeat.

Do you have a favorite pose for your lower back pain? Let us know!

8 Responses to “Lower back pain? Here are 3 great poses for you!”

  1. Samantha Dublin

    Thank you!

  2. rekha

    Great post really helpful….Back pain, and with it sciatica, is one of the most common forms of pain affecting our society today. visit our site for good tertments for Back Pain, Diabetes, Fibromyalgia, Thyroid, chronic pain, sciatica, whiplash, headaches & nutritional disorders. http://www.drbastomski.com/

  3. Allen Thomas

    Great post. Its good to know that these yoga poses really works on lowering back pain.

    • Samantha Dublin

      They do! Of course, we highly recommend you check with your physician first if these poses are okay for you!

  4. Elayne

    Thanks for posting this!! Needed. 🙂

    • Samantha Dublin

      Thank you for sharing it, Elayne. We plan on addressing more of people’s pressing concerns. If you have any requests or suggestions, please let me know!

  5. Eugene Parsons

    Thanks for showing the poses against back pain.
    chiropractic care


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