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6 Best yoga asanas to cure lower back pain at home

yoga, asanas

It is necessary to take utmost care of our lower back as it carries our world on its shoulders. If you're not sure, here's how you can do so.

Are you lower back pain positive?

Lower back pain has become a persistent issue faced by the masses now more than ever. After forcefully being subdued indoors due to the advent of the pandemic, everyone has resorted to sitting for prolonged periods, resulting in this so-called malaise. Additionally, driving or riding on our bumpy Indian roads has equally contributed as a hideous factor. 

Maybe like me, you simply didn’t take your parents' advice. Mother would sternly say as she zipped past into the next room, ‘’Child, don’t hunch your back’’. Little did I bother about the repercussions of what my mother had to say, and now I’m consequently paying the price. 



Correct posture puts the least amount of strain on your muscles and joints. Hence, it is necessary to take utmost care of our lower back as it carries our world on its shoulders. Whatever your reason is for lower back pain, we’ve got a solution for you. 

Yoga for beginners

Unfortunately, the early writings on yoga were either lost or destroyed since it was transcribed on fragile palm leaves. Luckily in today’s world, the Internet of things has considerably solved our issues of not just preserving pristine knowledge, but along with it issues related to lower back pain too. 

Patanjali, an Indian sage, would be proud of the dissemination of the gift of yoga which acts as fresh air in combating this conundrum. The asanas in this article will prove therapeutic in giving you a step by step holistic approach on curing lower back pain at home.


Best yoga poses



yoga, asana

To do this asana:

    1. Get onto your hands. Align your shoulders and knees with your hips, evenly distributing your weight. This is the starting position. 
        2. Inhale as you look up, curving your back towards the mat. This is the cow portion of the stretch. 
            3. Return to your starting position.
                4. Now exhale as you put your chin towards your chest and arch your back towards the ceiling by drawing your naval towards the spine. This is the cat portion of the stretch. 
                    5. Return to the starting position. Repeat cat-cow stretch - 10/15 times.



                        a) Increases blood circulation between the vertebrae spine.


                            b) Increases flexibility between shoulders, neck and spine. 


                                c) Associated with emotional balance and stability of the mind. 


                                  1. BRIDGE POSE

                                  lower back pain, yoga for beginners

                                  To do this asana:

                                    1. Lie down on your back with knees bent and feet flat on the floor.
                                        2. Rest your arms alongside your body.
                                            3. Press your feet and arms. Push your hips high towards the ceiling until the body forms a straight line from the knees to the shoulders.
                                                4. Hold the position for 30-45 seconds.
                                                    5. Slowly release and put your back down to the floor.
                                                        6. Repeat this at least for 1 minute.



                                                            a) Improves digestion.


                                                                b) Reduces fatigue, insomnia and anxiety.


                                                                    c) Therapeutic for hypertension, osteoporosis and sinusitis.


                                                                      1. LOWER BACK ROTATIONAL STRETCHES

                                                                      To do this asana:

                                                                        1. Lie down on your back with knees bent and feet flat on the floor.
                                                                            2. Spread your arms so that it forms a T with your body.
                                                                                3. Keeping the shoulders firmly on the floor, slowly roll your bent knees over to one side.
                                                                                    4. Hold the position for 6-10 seconds.
                                                                                        5. Return to the starting position.
                                                                                            6. Slowly roll over to the opposite side of the body and then return to the starting position.

                                                                                                7. Repeat it 5 times each side.



                                                                                                    a) Gently works the core muscles to improve stability. 

                                                                                                      1. KNEE TO CHEST STRETCH

                                                                                                      To do this asana:

                                                                                                        1. Lie down on your back with knees bent and feet flat on the floor.
                                                                                                            2. Using both the hands, pull one knee towards your chest.
                                                                                                                3. Hold the position for 5 seconds keeping the abdominal tight.
                                                                                                                    4. Slowly release the leg, returning to the starting position.
                                                                                                                        5. Repeat it with the opposite leg.
                                                                                                                          6. Repeat the stretch 4-5 times with each leg.



                                                                                                                            a) Helps relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine.


                                                                                                                              1. COBRA POSE

                                                                                                                              yoga for beginners, asanas


                                                                                                                              To do the this asana: 

                                                                                                                                1. Lie down on your abdomen with your arms beneath your shoulder placing palms flat on the ground and fingers pointing forward.
                                                                                                                                    2. Press on to the hands to lift your head, chest and shoulders.
                                                                                                                                        3. Lift your chest off the ground by straightening your arms but maintain a slight bend in the elbows.
                                                                                                                                            4. Look upwards keeping your abdomen engaged
                                                                                                                                                5. Slowly release your back to the mat.

                                                                                                                                                    6. Repeat it 2-3 times.



                                                                                                                                                        a) Male and Female reproductive system improves.


                                                                                                                                                            b) Stimulates abdominal organs.

                                                                                                                                                              1. CHILD POSE

                                                                                                                                                              To do this asana: 

                                                                                                                                                                1. Sit down on your heels. 
                                                                                                                                                                    2. Bend forwards, stretching your arms in front of you.
                                                                                                                                                                        3. Gently touch your forehead on the floor keeping your arms extended.
                                                                                                                                                                            4. Stay in the position for 2-3 minutes.



                                                                                                                                                                                a) Encourages strong and steady breathing. 


                                                                                                                                                                                    b )Flexes the body’s internal organs and keeps them supple. 


                                                                                                                                                                                      comment 1 comment

                                                                                                                                                                                      Komal Rathod calendar_today

                                                                                                                                                                                      The need of the hour! Work from home has indeed taken a toll on health including lower back which is so easily neglected until it reaches a tipping point.

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