The 5 Best Yoga Poses for Lower Back Pain and Sciatica Pain.

Yoga provides a fantastic platform for working on lower back problems. Yoga poses for lower back pain provide stability, strength, endurance, and movements in the target areas.

According to Patanjali Yogasutra, Yoga asanas or poses are defined as Sthira Sukham Asanam.” It means any posture in which the body is stable and comfortable is called an asana.

More than 200 Asanas are available, and five specific Yoga poses for the back can be combined with Sciatica pain stretches to relieve lower back problems.

Which are the 5 Best Yoga Poses for Lower Back Pain 

  • Bhujangasana (Cobra pose);
  • Marjaryasana (Cat pose);
  • Setubhandasana (Bridge pose);
  • Adho Mukh Svanasana (Downward facing dog pose);
  • Trikonasana (Triangle pose).

{1}- Bhujangasana or Cobra pose:-

Bhujangasana is a significant yoga pose for lower back pain problems. The Cobra pose is easy to practice, and yoga for beginners can easily practice this posture.


How to practice Cobra pose

  • Lie down on the stomach and open the legs apart.
  • Contract the hip region and shift your weight on the forearms.
  • Take a deep breath and lift your trunk.
  • Try to lock the elbows so the lower back is fully stretched.
Benefits of Cobra pose
  1. It makes the back muscles very flexible, curing back pain.
  2. The Cobra pose extends the lumbar region, making the lower back more movable.
  3. It develops strength on the forearms.

{2}- Marjaryasana or Cat-Cow pose:-

Marjaryasana, or cat-cow pose, is a basic posture to stretch the lower back and improve the spinal cord’s flexibility. Cat pose does excellent work in moving the pelvic area, which helps a person get relief from sciatica pain.


How to practice Marjaryasana

  • Kneel on the floor and open the legs apart. Place the hands on the ground and align the shoulders.
  • Lift the head with a deep breath and drop it down with an exhale.
  • Hold the posture for 30 seconds to work on the lumbar region.
  • To work on lower back pain, • Try to lift one of the legs.
Benefits of Cat-cow pose
  • It makes the lower back more moveable.
  • It increases the blood circulation to the Pelvic region.
  • Cat pose is very effective for arching the back.
{3}- Setubhandasana or the Bridge Pose:-

Setubhandasana is an intermediate pose that effectively increases blood flow in the lower back. It works on both the lower back and the sciatica nerve.


How to practice Setubhandasana

  • Lie down on the floor. Bring both legs together and join the big toes with each other.
  • Bend your knees and lift the buttocks from the ground.
  • Place your hands under the lower back and slowly straighten your legs.
  • Now point the big toes to stretch the lower legs and contract the hip region.

Benefits of the Bridge pose

  • This posture is used to strengthen the lower back area.
  • It is very effective for building up endurance to the shoulders.
  • It supports the lumbar parts of the body.
{4}- Adho Mukh Svanasana or Downward Dog Pose:-
 Downward Dog Pose is perfect for sciatica pain. It contracts the gluteus muscles, and the Sciatic nerve is stretched after practising this posture. Thus, people can immediately get relief from Sciatica pain after practising this posture. 


How to practice the Downward Dog Pose

  • Please hold the cat pose before attempting the downward-facing dog pose.
  • Shift your weight on the forearms and lift the buttocks.
  • Lock your knees and place the heels on the ground.
  • Try to touch the ground with the crown part of the head.

Benefits of Downward Dog Pose

  • It supports the lower back after stretching the legs and the hands.
  •  It boosts more blood circulation towards the head.
  • It tones up the back muscles and stretches the leg muscles. 
{5}- Trikonasana or Triangle pose:-

Trikonasana is practised in the intermediate and advanced Astanga Yoga series. The triangle pose aligns the lower body and rotates the sacrum region. It is one of the best yoga poses for lower back pain relief.


How to practice Trikonasana

  • Please stand straight in Sam-sthithi after joining feet together.
  • Now, set the right leg 4 feet apart from the left leg.
  • Rotate the right leg at a 90-degree angle and the left at 30 degrees.
  • Kindly extend your hands at the same level as the shoulders.
  • Try to touch your right foot with the right hand and lift the left arm at 90 degrees.

Benefits of Triangle pose

  • Triangle pose is excellent for twisting the lower back.
  • It increases their rotation and movements.
  • It is very effective for restraining lower back pain.