7 Simple Yoga Poses To Soothe Lower Back Pain

If you are dealing with lower back pain, yoga is an effective mind-body therapy to improve posture, increase flexibility, relieve back pain and relax and strengthen your body. Here are 7 simple yoga poses to soothe your lower back pain.

Simple Yoga Poses
Yoga Poses to Relieve Back Pain

7 Simple Yoga Poses to Soothe Your Lower Back Pain

The American Chiropractic Association estimates that at least 80% of the population will experience a back issue at some point in their lives. However, there’s good news: You can avoid being among 80% of the population! That’s right.

Besides practicing good posture, maintaining a healthy weight and diet, and exercising frequently, consider including yoga and the best pachamama apple ejuice in your daily routine for better calming effects. Which yoga poses are best for you if you have occasional chronic back aches or soreness? Can CBD assist in pain relief? Keep reading to learn more.

What’s Yoga?

Yoga is an old practice that many believe in having originated from India. It involves deep breathing, physical poses, and concentration. There are six prime branches of the practice. They are:

  • Bhakti yoga.
  • Hatha yoga.
  • Jnana yoga.
  • Raja yoga.
  • Tantra yoga.
  • Karma yoga.

Benefits of Doing Yoga

Some of the physical advantages of practicing yoga are:

  • It helps in maintaining a balanced metabolism.
  • It aids in protection from injury.
  • It maximizes your flexibility.
  • It enhances athletic performance.
  • It helps in weight loss.
  • It assists in circulatory and cardio health.
  • It enhances vitality, respiration, and energy.
  • It elevates muscle tone and strength.

7 Best Yoga Poses to Ease Lower Back Pain

Regardless of your age, gender, or body shape, Some yoga poses are sure to improve posture, increase flexibility, build muscle strength and even affect your lower back positively.

Here are 7 simple yoga poses to relieve your back pain and relax and strengthen your body.

1. Upward Facing Dog

Upward Facing Dog
Upward Facing Dog Yoga Pose

Also known as urdhva mukha svanasana, the upward-facing dog serves to engage your back and open up your chest. To do it, begin by lying flat on the surface with your palms face down by the middle of your ribs. As you pull your legs together and press the upper parts of your feet into the floor, use the power of your back and not your hands to elevate your chest off the surface.

Leave your legs outstretched straight out at the beginning. Maintain the position for at least ten breaths, then repeat.

     2.  Low Plank

Low Plank Yoga pose
Low Plank Yoga Pose

The low plank, or caturana dandasana, tones all main muscles, including the lower back, strengthening the muscles around the spine.

To do it:
  • Lie face down with the elbows directly under your shoulders.
  • Grip your hands before your face.
  • Arise on your toes. Only your toes and forearms should touch the surface.
  • Allow your frame to hover several inches off the floor.
  • Pull your navel towards your spine and tighten your glutes (buttocks).
  • Retain for at least 10 seconds, then lower yourself to the surface.

     3. Supine Twist

Supine Spinal Twist Pose
Supine Spinal Twist Pose (Supta Matsyendrasana)

The supine twist or supta jathara parivartanasana realigns the spine and stretches the back muscles.

To perform it:

  • Lie on your back.
  • With your ears in a downward position, bring the arms to your sides in a ‘T’ stance.
  • Bend your left knee and put your left foot on the right knee.
  • Drop your left knee over to the right part of your frame, twisting your lower back and spine.
  • Keep your shoulders flat to the surface.
  • Retain for at least ten breaths.
  • Repeat the procedure on your other side.

     4. Cow Pose

Cow Pose
Girl Doing Cow Pose in Yoga

The cow pose, or bitilasana, enhances blood flow and strengthens the back.

To do it:

  • Go down on all fours.
  • Set your knees directly below your wrists and hips, shoulders, and elbows in line to the surface.
  • Center your head in a neutral position and observe the floor.
  • Permit your stomach to sink to the floor and raise your head to look slightly upwards or straight ahead.
  • Resume the neutral all-fours posture.

    5. Forward Fold Half Way

Ardha Uttanasana (forward fold halfway)
Ardha Uttanasana (forward fold halfway)

Ardha uttanasana, or forward fold halfway, strengthens the back, which eventually enhances posture. To perform this type:

  • Stand upright on a rug with your hands on your hips and feet slightly apart.
  • Breathe in, elevating the breast bone, then fold forward, bending your back.
  • Bring your fingertips to the surface.
  • Put your hands on your shins and raise halfway up.
  • Breathe out and let go as you stand upright.

     6. Child’s Pose

Child's Pose yoga
 Child's Pose (Balasana)

A child’s pose is a nimble stretch that assists in stretching the back. It also lowers fatigue and pressure.

To perform the child’s pose:

  • Begin on all fours.
  • Part your knees, all the while keeping your big toes touching.
  • Relax your buttocks on your heels.
  • Sit up, bow forward, putting your torso between your thighs.
  • Allow your forehead to feel the surface and retain for at least a minute.

     7. Seated Forward Fold

Seated Forward Bend Yoga Pose
Seated Forward Bend Yoga Pose

Seated Forward Bend Yoga Pose, also known as the paschimottanasana. This posture is an extreme hamstring stretch that’s also suitable for lengthening your back, which brings relief to your lower back.

Follow these steps to perform the seated forward fold successfully:

  • Have a seat on the surface with your legs straight ahead of you.
  • Breathe in as you reach straight to expand your spine.
  • Breathe out, reaching for your big toes, and sense a gentle extension in your hamstrings.
  • Breathe as you extend your spine and retain for at least 30 seconds.

How Does CBD Help In Pain Relief?

CBD, or cannabidiol in full, is among the herb compounds in the Cannabis sativa known as cannabinoids. It’s non-psychoactive, meaning you won’t get high or hallucinate from using it. However, its close relative THC or delta-9 tetrahydrocannabinol has psychoactive properties. Yoga with a combination of CBD can interact with the cell-signaling structure referred to as the endocannabinoid system, or ECS- specifically the endocannabinoid receptors in your immune structure and cerebrum.

When you include cannabidiol in your yoga sessions, you’ll receive instant relief from the discomfort that results when you take part in challenging or rigorous yoga sessions. This is because CBD has anti-inflammatory properties that can help in handling sores and alleviating pain.


Yoga mixed with cannabidiol is the perfect solution for your lower back discomfort. This underappreciated combination has been in use for countless years, and all the while, it has helped and brought relief to people. If you’re experiencing lower back pain, you don’t have to wait anymore. As we’ve seen, CBD and yoga are entirely safe. You can buy chill gummies and
give them a try today and experience soothing relief like never before.
The Scientific World

The Scientific World is a Scientific and Technical Information Network that provides readers with informative & educational blogs and articles. Site Admin: Mahtab Alam Quddusi - Blogger, writer and digital publisher.

Previous Post Next Post