Lower back pain relief by doing Yoga - Part 1

The nature of our work these days is becoming more and more sedentary. The increasing pressure because of increasing work hours, more reliance on computers  and prolonged sitting are resulting in strained and  sore lower backs.

When you start having a lower back pain, the tendency is that you would want to rest more but the secret is that instead of more rest some exercises with controlled movements will stimulate and strengthen your lower back and actually help in relieving your lower back pain.

How to get relief from lower back pain  by doing Yoga ? Here is the part 1 of this step by step guide:

Before starting to do yoga for back pain, go through the link below to know when not to exercise in back pain.

When to avoid exercises in back pain and consult a doctors: Ominous signs for back pain which may worsen on exercise

  1. Knee-to-chest stretch (Ardha pawanmuktasana)
  2. Seated spinal twist (Ardha Matsyendrasana)
  3. Child’s Pose (Balasana)
  4. Cat-cow stretch (Chakravakasana)
  5. Fish out of Hero Pose (Matsyendra Virasana)

Ardha pawanmuktasana by Shilpa Shetty Kundra


  1. Lie on your back on the mat. Keep your legs straight on the floor and hands at your sides.
  2. Bend your right leg.Exhale and draw your right leg to your chest. Inter-lock your fingers with each other and hold your right knee with it. Keep your left leg extended on the floor.
  3. Hold the pose for 10-15 seconds or more. Inhale and extend your right leg to the floor.
  4. Now bend your left leg and draw your left leg to your chest and keep your right leg extended on the floor.
  5. Hold the pose for 10-15 seconds or more. Inhale and extend your left lef to the floor.
  6. Relax and repeat the same for 8-10 times with each leg.
  7. To deepen the stretch, lift your head and touch your nose to the knee when you are in the full pose. This is much beneficial, but practice it only if you are comfortable.

2. Seated spinal twist (Ardha Matsyendrasana) for Back Pain Relief

Ardha Matsyendrasana by Dhivya


  1. Sit with your legs stretched out. Bend the right leg and place the right foot on the floor out side of left knee with toes facing forward.
  2. Bend the left leg and bring the foot to the right buttock. The left heel should touch the right buttock and the outside of the left leg should be on the floor.
  3. Hold the right foot or ankle with your left hand placing the arm outside of your right knee so that left armpit should be closer to your right knee. Sit straight.
  4. Raise your right hand to shoulder level horizontally and fix the eye-sight on your fingers. Slowly twist the torso to the right with arm, trunk, and head. Eye sight should move with your fingers.
  5. Now bend the right elbow and place the right arm around the back of the waist. The back of the right hand should go around left side of the waist.
  6. Reverse the steps to release the posture and repeat with other side.

3. Child’s Pose (Balasana)

Balasana by Shakti Shilpa 


  1. Sit on your heels on a yoga mat or on the floor.
  2. Either keep your knees together or apart.
  3. Slowly, bend forward by lowering your forehead to touch the floor, exhaling as you do so.
  4. Keep your arms alongside your body. Make sure that your palms are facing up.
  5. Alternatively, you can reach out your arms towards the front of the yoga mat, palms placed facing down on the mat.
  6. Now that you are in this pose, gently press your chest on the thighs (or between the thighs if the latter are apart).
  7. Hold for 45 seconds to 1 minute. Regulate your breath.
  8. As you inhale, imagine your breath is being driven through your navel, and pull your navel towards your spine.
  9. As you exhale, soften your body and the arms. Repeat for 4-12 breaths.
  10. Place your palms under the shoulders and gradually raise your upper body to return to the sitting position on the heels while inhaling. Do this very slowly as if uncurling the spine.
  11. Relax.

4. Cat-cow stretch (Chakravakasana)

Chakravakasana by Chelsey Korus  


  1. Come onto your hands and knees.
  2. Knees should be directly underneath your hips and your hands should be directly underneath your shoulders.
  3. Take a deep breath and exhale completely and slowly.
  4. Slightly lift your chin.
  5. When you Inhale, consider that your chest should be expanded and lift it away from your belly.
  6. Stretch your front body trunk front by flattening your back.
  7. When you stretch your belly in, Exhale.
  8. Maintain this pose for some minutes.
  9. Bring your chest and belly to the thighs and hips to the heels and forehead to the ground after finishing the above pose.
  10. Repeat three times at the beginning.
  11. Consider about Breathing and maintain a proper time gap.

5. Fish out of Hero Pose (Matsyendra Virasana)

Matsyendra Virasana by Gezond10 

  1. Begin in Vajrasana / Thunderbolt Pose.
  2. Widen your feet and firmly press the tops of your feet on the floor.
  3. Exhale and sit in between your heels. Keep your knees closer to each other.
  4. Support your palms on your ankles and press your elbows and forearms against the floor. Lift your chest up and bring the crown of your head on the floor. Make sure you don’t stress your neck or push your body weight to your head. Divide your weight between your elbows and your lower body. 
  5. Close your eyes and stay in this pose for 3-6 long breaths.
  6. To come out of this pose, support the weight of your body on your elbows and come back to Vajrasana / Thunderbolt Pose.