6 Easy Yoga Exercises For Lower Back Pain


Yoga Exercises For Lower Back Pain- Exercise Your Pain Away

If you ever thought you have to live with your back pain forever then you would be happy to know that you are wrong, yoga with ongoing practice will eliminate your back pain from the root cause. The need to exercise your back muscles becomes necessary with increasing back pain problems in the modern society. This pain can limit your body functioning and diminish your productivity. The term back pain can range from constant burning to sharp pain that can make your life miserable.

Yoga cures back pain has been proved by a study conducted by the National Centre for Complementary and Alternative Medicine that included 12-week yoga classes.  At the end of the study it was found that yoga participants experienced less pain and improved body functioning as compared to the candidates who took part in exercise programs and self-care at home.

These exercises are for mild to moderate back pain, but if your back pain is severe it is best to see a doctor, if  your doctor permits you may go ahead with these poses. Also don’t forget to check my review on the best back massagers, that will provide you the comfort and care from your home.

1. Steps for the Locust pose (Salabhasana)

Step 1

Step 2

  • Lie down on your belly with you arms resting to the sides and palms facing up.
  • Rest your chin on the mat and your feets apart.
  • With your toes pointed, let the top part of your feet rest on the mat.
  • First inhale and then exhale by raising your head, chest, legs, arms from the mat, keep your legs and arms fully straight.
  • As you exhale make sure your shoulders are away from your ears.
  • Hold your breath as long as you comfortably can and look slightly up.
  • Slowly release your upper body from the pose by lowering your chest, arms and head and then your legs.
  • Rest your head by turning it towards the right side, relax for a few breaths.
  • Repeat the same steps up to 4 times.


  • Strengthens the lower back.
  • Very effective pose for slipped disc and back pain.
  • Stimulates the efficient functioning of the internal organs of the abdominal region including the reproductive organs.
  • Prevents constipation and any diseases of the stomach.


2. Steps for the Half-Frog Pose (Ardha Bhekasana)

Step 1


Step 2
  • Lie down on your belly with your forehead on the mat.
  • Bring your legs together.
  • Bring your arms close to your shoulders, with support of your arms raise your head and torsal as much as you. (check that your elbows  are aligned right below your shoulders)
  • Cross your left arm in front of you, with the palms facing the mat.
  • Bend your right knee, with right hand grasp the inner side ankle of your right feet.
  • Bring your right feet towards the right side of your hips by turning your hand at an angle with elbow facing the ceiling so that your palm presses on top of the feet with your fingers facing forward.
  • Apply gentle pressure onto your feet downwards.
  • Press onto your left arm to allow your chest and shoulders to move away from the mat and hold the pose as long as you can.
  • Release your body and return your belly, feet and body to rest.


  • Strengthens the back muscles and improves the body posture.
  • Stretches and strengthens the muscles of the entire body including the hips, thigh, chest, abdomen, arms, ankles.
  • Improves digestion and prevents constipation.
  • Stimulates the reproductive organs.

3. Steps for the Monkey pose (Markarasana)


Step 1
Step 2
  • Lie down on your spine.
  • Bring both your hands to your shoulder level with palms touching the ground.
  • Bend both your knees with knees facing the sky.
  • Twist both your feets towards the right direction while turning your head towards the left.
  • While holding your pose for 5 long breaths, close your eyes and concentrate on your breath.
  • Repeat the same steps in the opposite direction.
  • Repeat this asana 6 times on both sides.


  • Improves body posture by allowing the vertebral column to resume its shape.
  • Releases the compression of the lower back.
  • Relaxes your body and helps you calm your mind.
  • Very effective pose for sciatica and slipped disc.

4. Steps for the Cow-Face Pose (Gomukhasana)


  • Sit down straight and tall with head, spine and pelvis straight.
  • Bend the right knee and bring the right heel to the side of the left hip.
  • Bend the left knee to bring the left heel to the side of the right hip.
  • Make sure the left feet is overlapping the right feet.
  • As you sit between your heels, take your right arm from the top of the back and bend it to reach the middle of your back.
  • Take your left arm from the bottom of the back and bend it to reach the right hand so that both the hands are hooked to each other between the shoulder blades.
  • Keep maintaining the length in the spine with your chest open and look straight.
  • Stay in position as long as comfortable or 30-40 seconds and repeat same on the other side by keeping the right feet on top of the left feet and placing the opposite hand up.


  • It improves your posture by decompressing the lower back.
  • Strengthens your back, hips and shoulders
  • Releases tension that is stored in the neck and shoulder region.
  • Provides a deep stretch of your shoulders, armpits, hands, chest, thigh, hips,  and ankles.

5. Steps for the Cat-cow pose

Step 1

Step 2

  • Kneel down on your knees and arms like in a table top position.
  • Shoulders should be aligned right above your wrists and hips right above your knees.
  • As you exhale suck your belly in towards your spine , push your palms on the floor (as though pushing yourself away), tuck your chin into your chest, bring your tailbone down and draw your shoulder blades away from each other. (Hold the pose as long as you can hold your breath).
  • Inhale and draw your chest forward, release your belly, lift your chin and head up, bring your tailbone up. (Hold the pose as long as you can hold your breath).
  • Repeat these steps at least 5 times.


    • Improves the flexibility of the shoulders, neck and back.
    • Streches the belly, shoulders, neck and the spine
    • Reduces stress.
    • Tones the reproductive organs
    • Massages the internal organs.

6. Steps for the Twist the spine pose

      • Sit up nice and tall, your right feet should be straight in front of you.
      • place your left arm behind you and bend your left knee so that the knee is facing the sky.
      • Inhale and then exhale by bringing the right arm up then slide it towards the left knee so that the elbow is placed to the outside of the left knee.
      • Use the tension between the elbow and the knee to guide your body a little deeper into the pose (stretch) without stressing your body too far.
      • Also push your left palm on the floor to elevate your chest.
      • Hold the pose for 5 deep breaths.
      • Gently release your upper body and then your leg, return to the center position.
      • Repeat the same steps on the opposite side by bringing the right knee up.
      • Repeat the pose for at least 2 times on each side.


      • Loosens the stiff muscles of the back.
      • Reduces back pain and stress that built up at the back.
      • Increases the blood flow to the digestive organs.
      • Improves digestion and prevents constipation.
      • Gently massages the internal organs of the abdomen.

Thank you for visiting this website. I would love to hear from you, please leave your comments below and I will get in touch with you shortly.

Thank you

Ramandeep Kaur (Founder)


Sources are cited below

Sanford. L. GENTLE YOGA BACK PAIN: A Safe and Easy Approach to Better Health and Well-Being through Yoga. 2012; 3-9

Rissman. R. YOGA for your MIND & BODY: A Teenage Practice for a Healthy, Balanced Life. 2015; 14-15, 16-17, 158-159.



    1. Hello Aquinda,
      I can see what you are talking about and from my experience I know it gets more complicated but if you care for your body now, maintain healthy lifestyle and posture, you will see your body will regain its good health soon. I had surgery in my stomach and to prevent the stitches from tearing i used to hunch my back and that effected my posture and made my pain worse.I hope you recover soon and return to work with healthy body. Take care.

      Best Regards

  1. As someone who has suffered from lower back pain, I realize the importance of exercise to keep your core and back strong. I have used these in your video before and I can honestly say they really do work. Thanks for sharing.

    1. Hello Helen
      That is great to know that they worked for you but make sure you keep doing them and you will see slowly your back pain will be gone from the root cause. I have had back pain too and these poses are my life savers, whenever at the end of the day my back starts hurting again, I refresh my muscles for 10 min with these poses. Thank you for sharing your experience and visiting my website.
      Best Regards

  2. I am currently seeing a therapist for my lower back pain…apparently my posture is bad…who knew. Well I have worked at a desk for over 13 years, and 5 of those years, I worked at home and I believe that contributed to the back pain. I will certainly try these yoga poses and see if it works. I love yoga and haven’t been doing much of it recently. Thanks for sharing.

    1. Hello Kay
      I was seeing a massage therapist too more often because of my back, I still do but not as much, after all who does not like a massage :). My posture became worse after my stomach surgery, these poses has helped me relieve my back pain and improve my posture and I am sure they will help you too :).

      Best Regards

  3. Thank you for this yoga post, really enjoyed watching the clip and the pictures are clear to follow. I am a yoga fan and looking forward to being able to fold myself up nicely in a flexible way. In the past I had some lower back pains and watching loads of yoga clips on YouTube really helped. Guess I have to resume my routines:)
    Thanks again.

    1. Hello Excelle,

      I am a hardcore yogi and it is such a pleasure for me to meet yoga fans like you. I am glad you enjoyed following the steps and watching the videos which solves my purpose of helping people like me with lower back problems. You should definitely resume to yoga if you have been absent from it for a while, I know it is hard to find time but remember your body is doing everything for you and it deserves care, why wait for it to show signs that it needs care? Thank you for your comment.I wish you happy yoga for a healthy body.

      Best Regards

  4. Hello Juan,

    Poses for the lower back like the locust pose, cobra pose, awkward are also part of hot yoga sessions. Or the other option would be you could first start with these poses to warm up yourself as warming up is very important to prevent any shocks to your muscles and then you could take on the more challenging poses. I hope this helps. Thank you for dropping by. I wish you happy, healthy body.

    Best Regards

  5. Hi Raman,
    I’ve been struggling with lower back pain on one side for a long time now, I’ll be trying out these exercises to see if they help. I have a quick question though, if the pain is worse when I try to do the particular stretch or exercise – should I stop or continue to stretch “through” the pain?

    1. Hello Jo
      If you are doing the poses correctly then the pain should be not become worse instead you should feel relieved however muscle soreness is common when we try some new exercises that our body is not used to but as our body gets used to it after 2-5 days the soreness disappears. I hope this helps :).
      Best Regards

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