5 Yoga Poses (Asanas) To Relieve Lower Back Pain

If you’re struggling with lower back pain, also known as lumbago, you are not alone. In fact, lower back is so common that it racks up an impressive half million google searches, worldwide, every month! 

There really is no such thing as a quick fix, so the first important thing to note is that core strength and mobility are the key to a healthy and happy spine, long-term. If you’re consistently struggling with lower back pain, then this should be your focus. And, in the mean-time, I want to offer you five easy yoga poses you can do today, and on any day, to give your achy lower back a little bit of relief.

Supine Twists (Supta Matsyendrasana)

Are a great way to release tension in the lower back, especially after a day or even a few hours of inactivity. The fluid in the joints between your vertebrae can build up over time and cause inflammation, so this is a great way to get the lymphatic system pumping and flush any excess fluid.

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Ragdoll Pose (Uttanasana)

This s one of my favourite ways to release compression in the spine. I flop down into ragdoll pose a few times each day just to enjoy the feeling of gravity pulling my head down and opening up the joints in the spine. Top Tip: interlace your fingers behind your head and enjoy the added weight of your arms to get even deeper. It feels SO good!

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Cat and Cow stretch (Marjaryasana-Bitilasana)

These two iconic yoga poses are easy to spot in pretty much every yoga class, and with good reason. Dynamically mobilizing the spine in this way not only releases tension in the lower back, but it also activates and stabilizes the deep core muscles, which are responsible for supporting the spine. 

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Supported Fish Pose (Matsyasana)

This is another go-to, end of day favourite of mine. I grab a yoga bolster (or a foam roller if I want to get really deep!) and collapse my upper body over it whilst I breathe deeply into my chest. This is a great counter pose for those of us that spend our days hunched over desks, phones and steering wheels. 

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Childs Pose (Balasana)

This a much-loved yoga pose because it gently releases and neutralizes the spine by guiding the tailbone down to the floor and lengthening the crown of the head forward. Turning inward like this provides the added benefit of stimulating the parasympathetic nervous system, which sends little messages to our muscles and joints telling them to relax and let go. 

If you’re pretty new to yoga and this all sounds like a foreign language to you then fear not, you can easily access a bunch of free yoga videos for lower back pain relief on YouTube to follow along with, like this one. 

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