Best yoga poses for lower back pain

What are The 7 Best yoga poses for lower back pain?

1. Child’s Pose (Balasana)

The child’s pose is a restorative posture that gently stretches the lower back muscles, helping to relieve tension and reduce pain. Begin on your hands and knees, and then sit back on your heels, stretching your arms out in front of you. Hold the pose for several breaths, allowing your back muscles to release.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is a great pose for stretching out the hamstrings, which can help relieve tension in the lower back. Begin on your hands and knees, tuck your toes under, and lift your hips up and back. Keep your knees slightly bent if necessary and focus on lengthening your spine.

3. Cat/Cow Pose (Marjaryasana/Bitilasana)

The Cat/Cow pose is a gentle way to warm up the spine and stretch the muscles in the lower back. Begin on your hands and knees, and then inhale as you arch your back, lifting your head and tailbone towards the ceiling. Exhale as you round your spine, tucking your chin to your chest.

 

4. Cobra Pose (Bhujangasana)

Cobra pose is a backbend that can help strengthen the muscles of the lower back while also stretching the front of the body. Lie on your stomach with your hands under your shoulders, and then lift your chest off the ground while keeping your hips down. Focus on keeping your shoulders relaxed and your gaze forward.

5. Triangle Pose (Trikonasana)

The triangle pose is a standing posture that can help stretch the muscles in the legs and back while also improving spinal alignment. Begin in a wide-legged stance with your feet parallel to each other. Turn your right foot out to the side and stretch your arms out at shoulder height. Reach forward with your right hand and place it on your shin, ankle, or the floor, while reaching your left arm up toward the ceiling.

6.Pigeon Pose (Eka Pada Rajakapotasana)

The pigeon pose is a deep hip stretch that can also help alleviate lower back pain. Begin in a low lunge position with your right leg forward. Slide your left leg back and place your right foot on the ground in front of your left hip. Slowly lower your chest towards the ground and hold the pose for several breaths before switching sides.

7. Half Lord of the Fishes Pose (Ardha Matsyendrasana)

Half Lord of the Fishes pose is a seated twist that can help alleviate lower back pain. Start seated with your legs extended in front of you. Bend your right knee and bring your right foot to the outside of your left hip. Place your left elbow on the outside of your right knee and twist to the right. Hold the pose for 30