Yoga: Exercises to Relieve Lower Back Pain

Approximately 80% of the world's population suffers from low back pain, which is not only an inconvenience but can also cause disability ¹. Yoga for low back pain helps to reduce painful sensations both independently and in combination with other measures. At the same time, its effectiveness is not inferior to physical therapy, physiotherapy, and other treatment methods ²³. Asanas relax the lumbar area, strengthen the muscles and spine, which helps to reduce or eliminate back pain.

It is not always possible to recognize low back pain immediately, as it can have many different types and causes. But the faster and better help at the first manifestations, the less likely there will be a relapse. Low back pain can be short-term (up to 6 weeks) or chronic (more than 12 weeks) ⁴, it can manifest itself ⁵:.

• as a sensation of tension in the lumbar region due to muscle spasm;
• dull pain in the hips or pelvis;
• sharp or stabbing pain in the lower back, wandering down the leg;
• lower back pain in the morning that goes away by lunchtime;
• pain that occurs only when sitting.

Typically, a person will experience a few symptoms from the list, they may go away and then reappear from time to time. But if you don’t pay attention to your back in a timely manner, eventually the pain can get worse, become chronic and gradually affect your quality of life more and more severely.

Classically, they distinguish specific low back pain, it is associated with diseases, structural changes in the spine, trauma ⁴:

1. Muscle spasms. They occur more often in people with sedentary lifestyles, when any unusual or intense physical activity can lead to spasms.
2. Intervertebral hernias. May manifest with wandering pain from the lower back to the foot, pain on laughing, coughing and sneezing, on bending and extending in the lumbar region.
3. Sciatica, or sciatic nerve impingement. Sciatica occurs when there is physical or chemical pressure on one of the nerve roots in the lower back. It can cause pain, numbness, and tingling in the leg.
4. Spinal instability. Characterised by increased pain after prolonged exercise, accompanied by fatigue and a desire to lie down.
5. Serious spinal abnormalities. People with such pathologies usually need urgent medical care. The following symptoms are recognised:
   • numbness around the pelvis and genital area;
   • feeling of numbness or tingling in both legs;
   • weight loss for no particular reason;
   • high temperature (fever);
   • also a history of oncology.

Important! You should consult a physician before practicing yoga. In case of serious spinal pathologies, physical activity may aggravate the course of the disease.

According to statistics, about 90% of people suffer from non-specific low back pain. It includes pain for which a direct cause cannot be identified, as well as situations wh ere the cause is not related to disease or structural change in the spine ⁶⁷. It is in these cases that yoga is a great tool for supportive therapy ⁸.

Physical causes of low back pain include ⁴⁷:

• hypodynamia;
• weak muscle corset;
• lack of flexibility;
• injuries and fractures;
• intervertebral hernias;
• facet joint injuries;
• scoliosis;
• arthritis;
• pregnancy;
• inflammatory processes and diseases of the pelvic organs;
• inflammation and diseases of the gastrointestinal tract;
• kidney diseases.

Depression, anxiety and stress can be one of the causes of back and low back pain as well as a consequence of chronic pain ⁹¹⁰¹¹. Therefore, the issue of treatment should be approached holistically, paying attention to all aspects: physical, psychosomatic and energetic.

One of the common causes of such pains in modern man is a sedentary lifestyle. Here, a yoga complex for lower back pain for beginners can come to the rescue. Gentle traction of the back muscles and gradual strengthening of the muscular corset allows you to get rid of the ailment caused by hypodynamia, stiffness and spasms. Regular yoga practice reduces the number of sick leaves due to back pain, according to a study ¹².

A 2020 study found that yoga for low back pain is as effective for relief and disability prevention as physiotherapy, physical therapy and public health education ²³¹³.

A number of studies (between 2017 and 2022) have shown that yoga for low back and sacral pain helps manage chronic pain and may be a good disability prevention tool for US military veterans. In addition, while yoga and other tools are equally effective, it is more cost-effective to practice yoga ¹³¹⁴.

Other studies emphasize the psychological benefits of yoga. For example, a 2022 article claims that yoga relieves low back pain through psychological and neurophysiological aspects, such as practicing calming breathing during training ¹⁶.

Studies note that yoga can also be used for pregnant women as a non-pharmacological treatment for low back and pelvic pain ¹⁷¹⁸.

Yoga exercises for lower back pain help ⁴:

• improve balance;
• relieve stress and anxiety;
• alleviate symptoms of depression;
• improve sleep quality;
• improve breathing quality;
• improve flexibility;
• strengthen muscles and bones.

When choosing asanas, pay attention to the nature and cause of pain (muscles need to be strengthened or relaxed), the current level of physical fitness and flexibility, as well as the state of mind. Try to perform at least a few conscious inhalations and exhalations in each position and observe the sensations in your body.

Important! There should be no sharp, acute pain during yoga practice. If you feel excessive tension, it is better to perform several short approaches, gradually mastering the asana and increasing the time of holding it.

7 Universal Asanas for Back and Lower Back Pain:

1. Marjariasana, or cat pose. The asana is aimed at eliminating tension in the lower back and spine, increasing the flexibility and mobility of the spine. During its implementation, blood circulation and movement of synovial fluid are enhanced, which helps relieve pain. Asana can be performed during pregnancy, but it is recommended not to contract the abdominal muscles while rounding it ¹⁹²⁰.

   Technique:

   • Get on your knees, placing them hip-width apart.
   • Lean forward and lean on your arms, placing your palms under your shoulder joints.
   • Palms and knees are in line. Hips and arms are perpendicular to the floor.
   • As you inhale, gently arch your back and tilt your head back slightly, expanding your abdominal area.
   • As you exhale, lower your head down, reach your chin towards your chest, stretch your round back upwards, tailbone pointing downwards.
   • Try to keep your arms straight (do not bend them at the elbows) throughout the dynamics exercise.
   • Return to the starting position.

   Start with 5-10 repetitions, gradually increasing their number. Breathing is calm and even. While performing the asana, try to focus on the sensations in the back and synchronizing the breath with the movement.

2. Makarasana, or crocodile pose. Asana is useful for people suffering fr om intervertebral hernias, sciatica and low back pain. It is recommended to hold this asana for a long time, as it increases the flexibility of the spine and stretches it along its entire length, improves posture, releases trapped spinal nerves, and stimulates the parasympathetic nervous system ¹⁹.

   Technique of performance (Swami Satyananda Saraswati’s version from the book “Asana. Pranayama. Mudra. Bandha”):

   • Lie on your stomach.
   • Lift your head and shoulders.
   • Place your chin in the bowl of your hands, put your elbows on the floor.
   • Place your elbows close together, but do not bring them together. This will help to achieve a more pronounced arch in the spine, but avoid excessive pressure on the neck.
   • Relax your whole body and close your eyes.
   • Hold the position for as long as is comfortable, do not force the situation.
   • After a while, become aware of your body and surroundings again.
   • Exit the asana gently and smoothly.

   When performing Makarasana, monitor the sensations at two points: the neck and the lower back. If the elbows are too far away from the body, tension will be felt in the neck; if they are too close, tension will be felt more in the lower back. It is important to adjust the asana so that the sensations at these two points are the same and there is no overstretching of any part of the spine. Strive for a feeling that the entire spine is equally relaxed.

   If there is tension or pain in the lower back while doing asana, concentrate on that area and feel it expand and relax with each inhale and exhale.

   Contraindications to performance — severe back injuries. Perform with caution in hyperlordosis.

3. Saral Dhanurasana, or simplified Bow Pose. Asana is useful for lower back pain associated with intervertebral hernias (provided it is performed without discomfort). Asana also improves posture, strengthens the spine, and opens the thoracic region ¹⁹²⁰.

   Technique of performing:

   • Lie on your stomach with your legs together and your arms along your body.
   • Bend your legs at the knees and pull your heels towards your buttocks.
   • Grab your ankles with your hands.
   • Keep your knees and hips pressed firmly against the floor.
   • Keep your arms straight at the elbows throughout practice.
   • Place your chin on the floor.
   • This is the starting position.
   • As you exhale, tense your legs and stretch them backwards, lifting your head and chest as high off the floor as possible, without strain.
   • It is important to lift the body by moving the legs, with the muscles of the arms and back relaxed.
   • In the extreme position, tilt your head back.
   • Hold the position for as long as is comfortable.
   • Breathing is calm and steady.
   • Then with an exhalation, slowly lower your chest, head and feet to the mat.
   • Relax in the supine position and resume your normal breathing pattern.
   • Try to perform up to five approaches.

   Important! If there is tension in the lower back, it means that the asana is performed incorrectly. The position needs to be adjusted.

   Concentrate on your abdominal and back areas and deep breathing.

   Contraindications: pregnancy, gastrointestinal diseases and inflammatory processes, spinal injuries, intervertebral hernias, scoliosis (above 2nd degree), cardiovascular diseases.

4. Supta Pawanmuktasana, or Knee Cradling Pose. Asana strengthens the lower back muscles, stretches the spine, eliminates bloating and constipation ¹⁹.

   Technique of performing (variation 1):

   • Lie down on your back and relax.
   • With an exhalation, pull your right leg up to your chest.
   • Grab your leg with a lock from your hands and pull your knee a little closer.
   • Straight left leg remains pressed to the floor.
   • Inhale deeply, exhale without straining, pull your head towards your knee and touch your knee with your nose.
   • Hold this position for several breathing cycles.
   • Then inhale slowly and return to a supine position.
   • Relax your body.
   • When you are ready, repeat the movement for the left leg.
   • Perform three repetitions on each side.

   Technique of performing (variation 2):

   • Starting position is lying on your back.
   • As you exhale, pull both knees up to your chest.
   • Grip your knees with a lock of your hands.
   • Take a deep breath in and then as you exhale, pull your head towards your knees, trying to place your nose between your knees.
   • Hold this position for several breathing cycles.
   • Then with an inhalation, gently return to the starting position lying on your back.
   • Do three repetitions.

   Concentrate on synchronising your breathing with the movement and on the sensations in your back and abdomen.

   Contraindications: high blood pressure, serious back injuries or diseases: sciatica, intervertebral hernias.

5. Ashwa Sanchalasana, or Equestrian Pose. Asana tones the abdominal organs, stretches the lower back well, strengthens the hips, legs and helps to bring the nervous system into balance ¹⁹.

   Technique of performing:

   • Get on your knees.
   • Knees slightly apart, arms down along the body.
   • Take a big step forward with your right foot so that the ankle and thigh of your right foot form a 90-degree angle.
   • Concentrate and take a deep breath in the starting position.
   • Then, with an exhalation, gently shift your body weight onto your right foot.
   • The left leg is extended as the body moves forward with a straight back, the knee remains on the floor.
   • As you inhale, try touching the floor with your fingertips or the palms of your hands. If you can not do this, tilt your body slightly forward so that your fingertips touch the floor, or use the bricks as a support.
   • In the extreme position, distribute your body weight evenly between your right leg, arms, left knee and toes. The back is slightly arched, with the top of the head reaching upwards (if there are no neck problems, you can tilt the head back slightly, increasing the flexion in the spine).
   • Hold this position for several breathing cycles.
   • Then, with an exhalation, gently return to the starting position while kneeling.
   • If you are tired, perform Vajrasana and rest.
   • Then repeat the movement on the left foot.
   • Start with three repetitions per side, gradually increasing to ten.

   Concentrate on your back and lower back muscles, hips, knees, ankles and Achilles tendons.

   Contraindications to performing: knee and ankle injuries.

6. Utthita Trikonasana, or Extended Triangle Pose. Asana helps to lengthen the back muscles and spine, relieves back pain, and improves thoracic mobility ²⁰.

   Technique of performing:

   • From a standing position, spread your legs wide apart (about a metre; adjust the distance yourself to make the position stable).
   • Point the right foot perpendicular to the short edge of the mat and the left foot at a 45 degree angle.
   • Extend your arms out to the sides so that they form a line with your shoulders.
   • With an exhalation, bend to the right side and touch the foot (shin) with your right hand. You can use a brick as a support.
   • Make sure that in the bend the arms still form one line and the body remains in one plane.
   • Direct your gaze to the fingertips of your left hand. If there are neck problems, keep your gaze on your right hand.
   • Hold for a few breathing cycles, with another breath return to a standing position with arms open.
   • Then repeat the movement to the left side.
   • Perform five to ten repetitions for each side.

   Concentrate on lateral extension of the torso, legs and arms, maintaining balance and synchronising the movement with the breath.

   Contraindications: neck and spinal injuries.

7. Shava Udarakarshanasana is a universal twist for the spine. Asana eliminates stiffness and fatigue in the back, especially in the lower back ¹⁹.

   Technique of performing:

   • Lie on your back with your legs together.
   • Arms open out to the sides with palms downwards.
   • Bend your right leg and place the sole of your foot next to your left kneecap. Place your left hand on your right knee.
   • As you exhale, pull your right knee to the left towards the floor, keeping your leg bent and your foot in contact with your left knee.
   • Turn your head to the right, look along your straight arm and fix your gaze on the tip of the middle finger of your right hand.
   • The left hand rests on the right knee, and the right arm and shoulder rest on the floor.
   • The head is turned to the side opposite the folded knee and the other leg remains straight.
   • Hold the position for as long as is comfortable.
   • With an inhalation, return to the supine position.
   • Extend your left arm out to the side and straighten your right leg.
   • Repeat the movement for the other side.
   • Perform the asana for two sides, gradually increasing the holding time.

   Concentrate on relaxing your back and arms as well as your breathing.

   People with hip joint problems should practice with caution. If pain occurs, you should stop the exercise.