Top Yoga Poses for Lower Back Pain

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Published: February 25, 2023

Lower back pain is a very common ailment these days that affects people of all ages and lifestyles. It can be caused by a variety of factors, like poor posture, muscle imbalances, muscle or ligament strain, bulging or ruptured disks, or spinal degeneration. While there are many treatment options available, yoga has shown to be one of the best back pain exercises that can also improve your overall physical and mental health. If you want to do something good for yourself, here are our tips on the top yoga poses for lower back pain to help you out.

Causes of Back Pain

Lower back pain can have a variety of causes, ranging from poor posture and muscle strain to more serious conditions such as herniated discs and spinal stenosis. Some common causes of lower back pain include:

  • Muscle or ligament strain
  • Disc problems
  • Arthritis
  • Spinal stenosis
  • Sciatica
  • Spondylolisthesis
  • Osteoporosis

Consult a Doctor Before You Start Practicing Yoga

It is crucial to seek advice from a healthcare professional, especially if you are experiencing severe, persistent lower back pain. If the pain is accompanied by additional symptoms such as numbness, tingling, or weakness in the legs, that can also be a sign that you need to ask for a professional opinion.

a person suffering from lower back pain
There are many causes of lower back pain

A healthcare professional can help to determine the underlying cause of the pain and develop an appropriate treatment plan. If you are planning to deal with your back pain through yoga, make sure that you find a reputable professional private yoga instructor in Dubai to guide you.

Top Yoga Poses for Lower Back Pain

If you consulted your doctors and they gave you a green light to try to solve your issues through yoga, DubaiPT Personal Trainer provides you with the list of the top yoga poses for lower back pain:

  • Child’s pose
  • Cat-Cow pose
  • Downward-facing dog
  • Cobra pose
  • Pigeon pose
  • Triangle pose
  • Seated forward fold

Child’s Pose

Child’s pose, or Balasana, helps to gently stretch the lower back, hips, and thighs while promoting relaxation and reducing stress.

How to Perform Child’s Pose

  • Start by placing your hands and knees on the mat, with your wrists aligned directly under your shoulders and your knees aligned directly under your hips.
  • On an exhale, lower your hips back towards your heels, extending your arms out in front of you.
  • Rest your forehead on the mat, or if that’s uncomfortable, you can rest your chin or cheek on the mat instead.
  • Allow your hips to sink down towards your heels, and your shoulders to relax towards the mat.
  • Hold the pose for as long as is comfortable, taking slow, deep breaths and focusing on relaxing the body.
  • To come out of the pose, gently lift your forehead or chin off the mat and use your hands to press yourself back up to a seated position.
a weoman practicing yoga poses for lower back pain
Child’s Pose is one of the most basic and effective yoga poses for lower back pain

Cat-Cow Pose

This pose, also known as Bitilasana Marjaryasana, is one of the top yoga poses for lower back pain. It involves moving the spine through flexion and extension, which can help to improve spinal mobility and reduce stiffness in the lower back.

How to Perform Cat-Cow Pose

  • Start by positioning yourself on all fours, with your wrists placed directly under your shoulders and your knees aligned under your hips.
  • On an inhale, lift your tailbone up towards the ceiling, arch your back, and let your belly drop down towards the floor. This is the cow pose.
  • On an exhale, tuck your tailbone under, round your spine, and bring your chin to your chest. This is the cat pose.
  • Continue moving back and forth between the cow pose and cat pose, inhaling to lift into the cow and exhaling to round into the cat.
  • Move slowly and mindfully, allowing your breath to guide your movements.
  • Repeat the sequence as many times as feels comfortable, taking slow, deep breaths and focusing on the movement of the spine.
  • To come out of the pose, return to a neutral tabletop position.

Downward-Facing Dog

This pose, also known as Adho Mukha Svanasana, stretches the hamstrings and calves, while also providing a gentle stretch for the lower back.

How to Perform Downward-Facing Dog

  • Assume the initial position of being on all fours, with your wrists positioned directly under your shoulders and your knees placed directly under your hips.
  • On an exhale, lift your knees off the mat and lift your hips up toward the ceiling.
  • Press your hands firmly into the mat, spreading your fingers wide and keeping your palms flat on the ground.
  • Keep your head and neck relaxed, letting your head hang down between your arms.
  • Press your heels towards the floor, feeling a stretch in the backs of your legs.
  • Hold the pose for several breaths, taking slow, deep breaths and focusing on relaxing the body.
  • To come out of the pose, gently lower your knees back down to the mat.
elderly woman performing one of the yoga poses for lower back pain
Downward-Facing Dog is a little bit advanced and not everyone can do it properly from the first try

Cobra Pose

Cobra pose, or Bhujangasana, helps to strengthen the muscles of the lower back, while also improving posture and spinal alignment.

How to Perform Cobra Pose

  • Start by lying on your stomach, with your hands palms-down on the mat near your shoulders, elbows close to your body.
  • On an inhale, press into your hands and lift your chest off the mat while also keeping your elbows close to your sides.
  • Keep your shoulders down away from your ears, and engage your core muscles to protect your lower back.
  • Gently roll your shoulders back and down, and lengthen the back of your neck.
  • Keep your legs straight while pressing down into the mat, with the tops of your feet on the ground.
  • Hold the pose for several breaths, taking slow, deep breaths and also focusing on lengthening the spine.
  • To come out of the pose, slowly lower your chest back down to the mat on an exhale.

Pigeon Pose

Pigeon pose, or Eka Pada Rajakapotasana, is one of the best yoga poses for lower back pain targeting the hips and glutes, which can help to release tension in the lower back.

How to Perform Pigeon Pose

  • Begin in a tabletop position, with your hands and knees on the mat.
  • Move your right knee forward and position it behind your right wrist. Your right foot should be near your left wrist.
  • Slide your left leg straight back behind you, keeping your left hip on the ground.
  • Flex your right foot and keep your right knee pointing towards your right hand.
  • Walk your hands forward and lower your upper body down towards the ground, resting your forehead on your hands or on the mat.
  • Hold the pose for several breaths, taking slow, deep breaths and focusing on relaxing the body.
  • To come out of the pose, gently walk your hands back towards your hips, tuck your left toes under, and lift your left knee off the ground. Come back into a tabletop position, and repeat the pose on the other side.

Triangle Pose

This pose, also known as Trikonasana stretches the hamstrings and hips, while also improving spinal alignment and reducing stiffness in the lower back.

How to Perform the Triangle Pose

  • Begin in a standing position at the top of your mat, with your feet about hip-distance apart and your arms at your sides.
  • Step your left foot back about 3-4 feet, turning it out slightly to a 45-degree angle. Ensure that your right foot is pointing straight ahead.
  • Stretch your arms out to the sides at shoulder height, with your palms facing downwards.
  • On an exhale, hinge at your hips and reach your right hand down towards your right ankle, shin, or the floor.
  • Keep your left arm extended up towards the ceiling, with your gaze towards your left hand.
  • Keep your legs straight, engaging your quadriceps and pressing down through both feet.
  • Hold the pose for several breaths, taking slow, deep breaths and focusing on lengthening the spine.
  • To come out of the pose, press down through both feet and use your core muscles to lift your torso back up. Repeat the same again on the opposite side.
woman performing Triangle Pose
Triangle Pose is also very effective when it comes to lower back pain

Seated Forward Fold

This pose gently stretches the hamstrings and lower back, while also promoting relaxation and reducing stress.

How to Perform Seated Forward Fold

  • Assume a seated position on your mat with your legs extended straight in front of you.
  • Sit up tall, lengthening your spine while also engaging your core muscles to support your lower back.
  • As you inhale, raise your arms upwards towards the ceiling.
  • On an exhale, hinge at your hips and fold forward while also reaching your hands towards your feet.
  • Ensure that your spine is lengthened and avoid rounding your back.
  • Hold the pose for several breaths, taking slow, deep breaths and focusing on relaxing the body.
  • To exit the pose, gradually roll back up to a seated position.

The Importance of a Healthy Diet

Keep in mind that healthy eating provides the necessary nutrients for the body to maintain optimal energy levels, strength, and flexibility, which are also essential for a successful yoga practice. Additionally, consuming a balanced diet supports overall physical and mental well-being, enabling a deeper connection to mind-body connection and enhancing the overall benefits of yoga. So make sure that you find healthy diet plan in Dubai before you start practicing yoga.

These Yoga Poses Will Help You With More Than Just Lower Back Pain

These yoga poses for lower back pain can help you by strengthening the muscles in the back and core, improving posture, and reducing stress. Moreover, yoga can help you with weight loss by speeding up your metabolism, building muscle, and promoting mindfulness and healthy eating habits. If you want to work on weight loss even more, we suggest that  you find some weight loss meal plans in Dubai that will additionally help you lose that stubborn fat.

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