Once you are standing on your yoga mat with feet apart at a hip distance, you need to bend your knees. Now bend your torso over your legs to get your belly touch your thigh or get as close as possible. Fold your fingers into fists and position them in the opposite elbow creases below the head. Keep back, neck and head relaxed and squeeze fists actively. This fist and elbow movement gets your back muscles to open. You would feel it within 5-6 breaths, but make it up to about 10-20 breaths slowly. Releasing quite a bit of tension, it is a terrific pose of yoga for lower back pain relief.

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2. 🔥Downward Facing Dog

This yoga asana for back pain is terrific as it gives the entire back a good stretch and relieves pain from a number of sore areas. Lie down on the yoga mat on your stomach and place your hands and palms down beside your chest. Lift your chest and hips till you are balancing on your knees and hands. Then lift your knees to balance on your feet and hands. The hips should be lifted as much as possible so that you can feel your back stretch evenly. Take about 5 to 10 breaths in this position before coming to the original position. It is one of the easiest and highly effective yoga poses for lower back pain.

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3. 🔥Wall Plank Pose

Once you are standing in front of the wall, reach it with your hands and straighten them with palms facing the wall. Now, keeping your head facing downward and bend forward so that the spine gets lengthened and stretched to your maximum. You would end up forming an L shape. Sometimes you may feel pain in the lower back, in which case, you need to bend your knees a little. Breathing deeply, hold this pose which is considered as one of the best yoga tips for back pain for about two to three minutes.

4. 🔥Child’s Pose

Sitting on your heels, bring your head to the ground in the front and assume the child’s pose. It should be done with the hands behind the back, knees wide and big toes closer. Once you are feeling the stretch, try bringing the knees closer. Keep breathing slowly and feel the back muscles and abdomen stretch. The posture can be maintained for about a couple of minutes. Sometimes, you may find your head, not touching the floor. In that case, you can place a rolled yoga mat or a yoga block under your forehead to keep yourself comfortable. This posture alone is so relaxing that you would adopt this yoga asana even without back pain.

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5. 🔥Two Knee Twist

Also known as ‘Supine Twist’, these yoga poses for lower back pain are excellent to give your back muscles a stretch, hydrate the spinal discs and realign and lengthen the spine. To assume this pose, lie down, bring your knees to your chest by bending them. Bring your arms out till your body assumes a T-shape. Now exhaling slowly, lower your knees to the ground on the right as much as possible with the shoulders pressed down firmly. Sometimes, you may find the left shoulder lifting; you need to lower your knees away from the right arm. Hold the pose for about a couple of minutes and repeat with the other side as well.

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