Lower back pain is a common ailment-affecting people of all ages, often resulting from poor posture, sedentary lifestyles, or improper lifting techniques. Yoga, with its holistic approach to mind and body wellness, offers an effective and natural way to alleviate and manage lower back pain. Specific yoga poses, or asanas, can target the lower back area, providing relief through stretching, strengthening, and promoting better alignment. One of the most recommended poses for lower back pain is the Cat-Cow stretch Marjaryasana-Bitilasana. This dynamic sequence involves moving the spine between a rounded cat position and an arched cow position. It helps increase flexibility in the spine, releases tension in the lower back, and improves overall spinal alignment. Starting on all fours with wrists under shoulders and knees under hips, you alternate between arching your back while lifting your head and tailbone cow and rounding your spine while tucking your chin and pelvis cat. This gentle flow enhances mobility and warms up the spine.

Child’s Pose Balasana is another soothing pose that gently stretches the lower back. To perform this pose, kneel on the mat with big toes touching and knees spread apart. Sit back on your heels and extend your arms forward, lowering your torso between your thighs. This pose helps elongate the lower back, relieve tension, and calm the mind. It is a restful position that allows for deep breathing, which can further help in relaxing tight muscles. The Sphinx Pose Salamba Bhujangasana is a gentle backbend that strengthens the lower back while promoting spinal extension. Lying on your stomach with elbows directly under shoulders and forearms on the ground, lift your chest and head while keeping your pelvis grounded. This pose stimulates the lower back muscles without putting too much strain, making it an excellent option for those with significant pain or stiffness. Reclined Pigeon Pose Supta Kapotasana targets the hips and glutes, which can indirectly alleviate lower back pain by addressing tightness in these areas.

Lying on your back, bend your knees and place your feet flat on the floor. Cross one ankle over the opposite knee, creating a figure-four shape and get in touch. Gently pull the uncrossed leg toward your chest, feeling a stretch in the outer hip of the crossed leg. This pose helps in loosening the hip muscles, which can often be a contributing factor to lower back pain. The Bridge Pose Setu Bandhasana is effective for strengthening the lower back and glutes. Lying on your back with knees bent and feet hip-width apart lift your hips towards the ceiling while keeping your shoulders and head on the mat. This pose engages the lower back muscles and glutes, providing support and stability to the lumbar region. Finally, the Reclining Twist Supta Matsyendrasana helps in gently stretching the spine and lower back. Lying on your back, draw one knee to your chest and then cross it over to the opposite side, extending your arm in the opposite direction. This twisting motion aids in releasing tension and improving spinal mobility. Incorporating these poses into a regular yoga routine can significantly alleviate lower back pain.