• Dr. Christa O'Leary

The Best Yoga Poses for Lower Back Pain Relief

Many people suffer from chronic back pain that has resulted in lower back pain. There are various reasons for this and the commonest of them all is stress. You might have a physically demanding job and with your hectic schedule you might find it difficult to cope.

The body suffers as a result of the excessive stress and this is when back pain kicks in. It usually starts off with slight tingling in your feet and legs but then escalates to severe pain that makes you nauseous at times and limits you from going about your daily activities.

Back Pain is Treatable

There are many treatments for back pain but it doesn't mean that they will solve your problems permanently. The best way to deal with lower back pain is prevention. You can take a number of steps to prevent back pain from occurring and if you happen to have this problem then yoga is the best therapy that will help you feel much better.

There are many different kinds of yoga; for example, there is Power Yoga, Vinyasa Flow Yoga, Hot Yoga and many others. If you want to get relief from chronic pain then you need to opt for Vinyasa Flow Yoga.

What is Vinyasa Flow Yoga?

Vinyasa flow yoga is a form of exercise that involves flowing movements and poses that are linked. It helps to keep the body flexible as well as strengthens all muscle groups in your body. You will also have better balance, coordination and stamina after a session of Vinyasa Flow Yoga.

The Vinyasa Flow yoga sessions are quite long lasting and thus you are guaranteed to enjoy a complete workout. It also helps you get physical strength but without any risk of muscle strain or joint breakdown. The breathing pattern is also very important in Vinyasa yoga as it helps in keeping the mind relaxed and stress free.

The Best Vinyasa Flow Poses For Back Pain Relief

Below is a list of some of the most important poses that you can incorporate in your daily yoga routine in order to reduce back pain. It will help ease tension in the muscles and joints as well as remove fatigue from the body and mind. The results for each pose are specified with every one affecting certain parts of your body.

Cat-Cow Pose

Cat-cow pose is quite simple to do and benefits the entire back. It loosens up your muscles as well as keeps them flexible. You can begin by lying on the ground with your hands behind your head supporting it. Now move on to pull in your stomach and arch your back and then slowly bring your stomach in and make it concave. Repeat this exercise 20 times as it will keep the back flexible and relieve stress from the body as well as mind.

Half Spinal Twist

Lie on your back by keeping your legs straight. Bend your right knee while also raising the left leg up. Place your right ankle at the end of your left thigh. Now put both hands behind you and place them on the floor shoulder width apart before moving to twist your body gently from side to side. The whole movement should be very slow and steady so as to not hurt your back or neck.

Hip Circles

You can do this exercise by lying down on your back with knees bent and feet flat on the floor. Move your pelvis according to the picture below while keeping your shoulders fixed on the ground. This is said to be a very effective exercise as it strengthens hip muscles that are mainly affected when you have lower back pain.

Half Shoulder Stand

This is an inverted pose and it will help to strengthen your back muscles. Begin by lying down with both the legs straight. Next, move onto supporting yourself on your elbows; you can keep your shoulders level with the floor or raise them a little bit for better results. Move from side to side gently while keeping the hips fixed in place.

Raised Leg Stretch

Begin by lying down straight on the floor with both your arms outstretched in front of you while also keeping your legs flat and together. Raise one leg that is bent to 90 degrees from the ground while also performing a half spinal twist. Now gently stretch the arm holding your raised leg into a forward bend. You can also keep the other hand in this position and repeat the stretch 10 times with each leg for better results.


Yoga is a great form of exercise that will help you get rid of all problems related to back pain. It also provides other benefits such as increasing flexibility, boosting metabolism and more. Following the poses above in your daily yoga routine will ensure that you are able to relieve chronic lower back pain and reduce stress from the body while improving your overall physical and mental health.

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