5 yoga poses to relieve lower back pain

Time of India

20-06-2025

Prolonged sitting often leads to lower back pain, a common issue in today's sedentary lifestyles. Yoga offers a solution with poses like Child's Pose, Cat-Cow, Downward-facing dog, Cobra, and Sphinx. These poses relieve tension, improve spinal flexibility, and strengthen core muscles.
In today's sedentary lifestyle, where you end up sitting for over 8 hours, your back often pays the price. If your lower back feels tight, achy, or sore after long hours at a desk or on the couch, you're not alone.
Prolonged sitting can lead to back pain. The good news? Yoga can help to relieve lower back pain caused by sedentary lifestyles, poor posture, or stress. Here are five yoga poses designed to ease lower back pain and enhance mobility and relaxation.
Child's Pose (Balasana)
Child's pose, aka Balasana, can take off the stress from your lower back. It gently stretches the hips, thighs, and lower back to release tension. To practise this, first kneel on the floor, sit back on your heels, and then slowly lower your torso forward, resting your forehead on the ground.
Now extend your arms forward or rest them alongside your body. Hold for 30 seconds to a minute, breathing deeply.
Cat-Cow Pose (Marjaryasana-Bitilasana)
This yoga pose improves spinal flexibility and relieves tension in the lower back. It can allow a nice flexion and extension of the spine. It is good for flexibility and is excellent for beginners. Start on all fours, hands under shoulders and knees under hips. Now inhale, arch your back, lifting your chest and tailbone (Cow).
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Then exhale, round your spine, tucking your chin and tailbone (Cat). Repeat for 8-10 breaths.
This pose also warms up the spine and improves circulation.
Downward-facing dog (Adho Mukha Svanasana)
Downward dog can help to stretch the hamstrings, calves, and back, and thereby reduce lower back stiffness. If you are struggling with lower back pain and neck pain, this pose can help relieve it. To practice this pose, from all fours, lift your hips toward the ceiling, forming an inverted V-shape.
Then keep your hands shoulder-width apart and feet hip-width apart. Press your heels gently toward the floor and hold for 30 seconds.
Cobra pose (Bhujangasana)
The cobra pose, aka Bhujangasana, is a gentle yoga pose. This pose can lower back pain by strengthening and stretching the spine, core, and surrounding muscles. Lie face down, and press your palms into the mat. Now lift your chest upward while keeping your legs extended and pelvis grounded.
Sphinx pose
The Sphinx pose is a gentle way to strengthen your spine and buttocks. It can stretch your chest, shoulders, and abdomen, and also help relieve stress. To practice this pose, lie on your stomach, place your elbows under your shoulders, and lift your chest without straining your lower back. Hold this pose for 30 seconds to 1 minute.
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