Best Yoga Poses and Stretches for Lower Back Pain (Quick Relief)

Seated Forward Fold for Lower Back Pain

A research says more than 80% of Americans suffer from lower back pain at some point in life. Lower back pain can come to any person right from people working in 9 to 6 jobs to hardcore athletes.

Lower back pain can happen suddenly (while lifting weight, or picking a paper from ground) or can happen over time from repetitive movements.

Fortunately this can be cured by doing simple stretched and yoga poses. If you are experiencing low to medium pain while at work or doing physical actives you can follow these steps and keep back pain at bay.

However if you are suffering a lot, or if you had any surgery in the recent past you need to consult your doctor or professional yoga trainer before following these steps.

Following these stretches regularly will loosen up tight muscles on your body and will give a great relief.

 Causes of lower back pain

Lower back pain happens due to pulled/ torn muscle and/or ligament. If you are frequently getting pain for more than 3 months (exceeding body’s natural healing process) it is called chronic back pain.

The main causes of lower back pain include Lumbar herniated disc, Facet joint dysfunction, Spinal stenosis, Sacroiliac joint dysfunction, Degenerative disc disease, Spondylolisthesis., Deformity, Osteoarthritis and trauma.

It is advisable to follow these steps at your fitness capabilities and make this as your daily morning routine. This will not only give you relief but will also keep lower back pain at bay for life.


  1. Prayer Stretch

This will help you to stretch and mobilize the spine.

Prayer Stretch for Lower Back Pain

  • Relax and tuck your legs underneath
  • Sit back on your heels and raise your hands and move forward with waist.
  • Try to stretch as much as you can touch the floor.
  • Try to hold the pose for 4 to 6 seconds before coming back to the starting point.

Repeat these 3 to 5 times. You can increase the holding time every two days.

2) Bridge Pose

Bridge Pose for Lower Back Pain

  • Relax and ly on your back
  • Bend your knees and raise you butt
  • Bring your arms closer and as show in the picture
  • Form a straight line to your shoulder to kees
  • Lower th buttocks to floor and remain in that position for few seconds.
  • Repeat this for 15 times and relax for few minutes (or a minute)
  • Repeat this posture for 3 sets.

Apart from giving relief from lower back pain bridge pose will also help women relieve symptoms of menstrual discomfort and menopause.     

3) Pelvic Tilt for Core Stability

Lower back pain can also be caused by lack of core control and stability. Pelvic Tilt stretch is the best way to increase your core stability.

Pelvic Tilt Stretch for Lower Back Pain

  • Ly on your back
  • Bend your knees and keep your fleet flat.
  • Place your arms behind your head as show in the pic
  • Lower yourself until your entire low back touches the yoga mat or ground.
  • Hold on this position for 5 seconds and repeat this 5 times
  • Take a break for a min and repeat thrice.

This stretch has several advantages. It helps in toning your tummy and giving flatter look, Tightens your pelvic floor muscles and makes the organs in the pelvic sit in the right place and gives more to the muscles.

4) Seated forward Fold

Seated forward fold or Paschimottanasana gives good relief to lower back pain.

Seated Forward Fold for Lower Back Pain

  • Sit on your butt with your legs stretched.
  • Try to move your waist and touch your foot with your toes
  • Hold on this position for 5 seconds. It is little tough for the starters to stretch till your feet. But that doesn’t matter and you could do that in few days. Try to stretch to point where you feel the pain
  • Repeat this for 10 times. Take a break for a minute
  • Repeat for 3 sessions.

Apart from lower back pain seated forward fold also helps to get relief from Vertebral Colum, Hamstring and shoulder pain. The stretch also helps to calm your mind and relieve stress.  If you had any surgery or severe pain it is advisable to consult the doctor before trying this. It also gives good relief to head ache and anxiety problems.

Lower back pain is quite common these days and you don’t have to go through this every day. Follow the above stretches. It just takes less than 20 minutes and can be done on early mornings and in evenings.

It is advisable to use yoga mats for better results. Yoga mats are non slippery and will help you to hold you during difficult stretches.



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