Essentials, yoga
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5 Easy Yoga Poses To Ease Lower Back Pain

Lower back pain is a painful condition that affects the lower portion of the spine. It is commonly caused by improper lifting, poor posture, lack of regular exercise, fracture, ruptured disk, or arthritis (click on link for poses to help ease arthritis symptoms).

Usually lower back pain goes away within two to four weeks with physical therapy and pain reliever. Yoga is one of the best natural practices to help ease what ails you. The following five yoga poses will help to relieve the pain in your lower back. Gently work through these five yoga poses daily for best results.

Bharadvaja’s Twist


This is a gentle twist that stretches your spine, shoulder, and hips. It massages your abdominal organs and effectively relives lower backache, neck pain, and sciatica. Stay in the twist from 30 seconds to 1 minute, then slowly release with an exhalation. Repeat on both sides.

Cat-Cow Pose

cat cow pose.jpg

Photo by Yoga Outlet

Repeating movement between these poses provides a gentle massage to the spine and belly organs. Open up your chest to Cow Pose, deep breath in. Then arch your back into Cat Pose as you are breathing out. Repeat 5 – 10 times until you feel more comfortable in your back.

Bridge Pose


Bridge pose stretches your chest, neck, and spine while helping to reduce anxiety, fatigue, backache, and insomnia. Stay in this pose from 30 seconds to 1 minutes, then slowly release with an exhalation.

Dolphin Pose


Photo by all Fitness

Dolphin pose helps to relieve headache, insomnia, back pain, and fatigue as it stimulates blood circulation and stretches the shoulder, hamstrings, calves, and arches. Stay in this pose between 30 seconds to 1 minutes, then release your knees to the floor with an exhalation.

Extended Puppy Pose


Photo by Sarah Siblik

Extended Puppy Pose stretches your spine and shoulder. Hold this position from 30 seconds to 1 minute, then slowly release your buttocks down with an exhalation.

That’s it! Give yourself at least 10 minutes everyday to stretch out your back whether or not you have back pain. Yoga is a great practice to prevent various medical conditions such as back pain and arthritis. Thank you for taking the time to give yourself some love ♥






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Lotus & Poses creates blogs, contents, and great activewear to inspire and empower you to adopt a mindful and healthy lifestyle through the practice of yoga and meditation.

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