Relieve Lower Back Pain with These 5 Yoga Postures - Mrima

"If everything around you seems dark, look again, you may be the light." ~ Rumi

Relieve Lower Back Pain with These 5 Yoga Postures


Are you tired of dealing with nagging lower back pain? You’re not alone. Lower back pain is a common issue that affects many people, and it can be quite debilitating. The good news is that there are natural ways to alleviate this discomfort, and one of them is through the practice of yoga. In this blog post, we will explore five yoga postures that specifically target the lower back, helping you find relief and regain your mobility.

1. Child’s Pose (Balasana)

Child’s Pose is a gentle resting posture that stretches the lower back and provides a sense of relaxation. To perform this pose, start by kneeling on the floor with your toes together and knees hip-width apart. Slowly sit back onto your heels and lower your forehead to the mat, allowing your arms to extend in front of you. Take deep breaths and surrender any tension in your lower back. Stay in this pose for at least 1-2 minutes, feeling the gentle stretch in your back.

Transitioning from Child’s Pose, you can move into Cat-Cow pose to further relieve tension in your lower back.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow pose is a dynamic movement that helps to increase flexibility in the spine and release tension in the lower back. Start on your hands and knees, with your hands directly under your shoulders and your knees hip-width apart. As you inhale, arch your back and lift your tailbone towards the ceiling, bringing your gaze forward. This is the Cow pose. As you exhale, round your spine and tuck your tailbone, bringing your gaze towards your navel. This is the Cat pose. Move through this sequence for 5-10 rounds, syncing your breath with the movement.

Next, let’s move on to the Triangle pose to further stretch and strengthen your lower back muscles.

3. Triangle Pose (Trikonasana)

Triangle pose is an excellent yoga posture for stretching and strengthening the lower back, as well as opening up the hips and hamstrings. Start by standing with your feet wide apart, about 3-4 feet. Turn your right foot out to 90 degrees and your left foot slightly inward. Extend your arms out to the sides, parallel to the floor. Hinge at your right hip and reach your right hand towards your right ankle, while extending your left arm towards the ceiling. Keep your spine long and straight and gaze towards your left hand. Hold this pose for 30 seconds to 1 minute, then repeat on the other side.

Now, let’s move on to the Bridge pose, which is a great way to strengthen your lower back muscles.

4. Bridge Pose (Setu Bandha Sarvangasana)

Bridge pose helps to strengthen the lower back muscles, while also stretching the chest and shoulders. Lie on your back with your knees bent and feet hip-width apart. Place your arms alongside your body, with your palms facing down. Press your feet into the mat and lift your hips off the ground, creating a bridge shape with your body. Engage your glutes and inner thighs, while keeping your neck and shoulders relaxed. Take deep breaths and hold this pose for 30 seconds to 1 minute.

Finally, let’s finish with the Corpse pose to relax your body and mind.

5. Corpse Pose (Savasana)

Corpse pose is a simple yet profound relaxation pose that allows your body and mind to fully rest. Lie down on your back with your legs extended and your arms by your sides, palms facing up. Close your eyes and relax your entire body, releasing any tension in your lower back. Stay in this pose for at least 5-10 minutes, focusing on your breath and allowing yourself to fully let go.


Lower back pain doesn’t have to control your life. By incorporating these five yoga postures into your daily routine, you can find relief, improve your flexibility, and enhance your overall well-being. Remember to listen to your body and modify the poses as needed. With consistent practice, you’ll soon experience the transformative power of yoga on your lower back pain.

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