4 effective yoga poses for treating lower back pain and strengthening your spine


Yoga,Yoga for pain,Yoga for lower back pain

If it is getting impossible for you to bend down without experiencing a shooting pain in your lower back, you need to get it checked by a professional as soon as possible.

If it is diagnosed as lower back pain, certain yoga postures taken up after consultations with your doctor can help manage and cure the pain.

“Yoga can help in overall stretching and strengthening of the spinal muscles and assist in maintaining the alignment of the spine. Yoga is all about balance and steadiness, helping the body develop a defence mechanism against select causes of back pain such as weak abdominal and back muscles and a sheer lack of flexibility. Posture is maintained when the muscles are strong, further reducing the load on the back and – consequently – pain,” says Shruti Bangera, who is a senior SME (physiotherapy) for the medical app Portea Medical.

While yoga is extremely beneficial for lower back pain, it is advisable to address the severity of the pain and consult a doctor before taking up any postures.

Tanvir Sandhu Batra, a yoga and ayurveda enthusiast, recommends the following poses for managing lower back pain.

The Child Pose

Benefits: Helps in elongating and aligning the spine.

How to do it:

– Kneel on a mat with your knees hip-width apart, then put your feet together behind you.

– First, take a deep breath in, and when you exhale, lay your torso over your thighs.

– Once this is done, try to lengthen your neck and spine by drawing the ribs away from the tailbone.

– Move the crown of your head away from your shoulders.

– Now rest your forehead on the ground, with your arms extended out in front of you.

Downward Facing Dog

Benefits: Helps in stretching out your hamstrings and calves.

How to do it:

– After the Child’s Pose, keep your hands on the floor, sit up on your knees, and then lift your butt.

– Now press back into Downward Facing Dog.

– Spread your fingers wide and work on straightening the legs.

– Lower your heels toward the ground.

– While relaxing your head between your arms, direct your gaze through the legs or up toward the belly button.


Benefits: Helps in curving the lower back naturally.

How to do it:

– Lie on the stomach with the legs together and straight out behind you.

– Place your elbows under the shoulders and forearms on the floor while lifting your chest up off the floor.

– Press the hips and thighs into the floor and try to lengthen the spine while keeping shoulders relaxed.

– Sit up till you feel a stretch in the lower back.

Reclined supine twist

Benefits: Helps in stretching your back.

How to do it:

– Lie on your back and draw your knees into the chest.

– Drop both knees over to one side while twisting your torso in the opposite direction.

– Try keeping the knees and hips in line with each other while drawing them towards the floor.

– Try to keep your chest as square to the ceiling as possible.