Yoga For Stiff Back (Yoga Poses For Lower Back Pain)

Yoga For Stiff Back To Relieve Lower Back Pain

Back pain has become a widespread concern with many of us refusing to exercise, dance or hike because we feel our backs are too delicate. Regular practice of the following yoga relaxes the muscles of the lower back [NIH], removing stiffness and pain. When the body is free from pain, the self-imposed limitations of the mind also break leaving you free to explore new horizons.

yoga for stiff back

Back Pain Causes:

Back problems brought on by gardening activity are the most common reason for missed days of work. The pain can even force some people to give up work entirely.

But physical labor doesn’t have to be tough on the back. Proper lifting and carrying techniques can protect the back muscles, according to a professional German gardening group. It’s also important for muscles, especially those deep in the back along the spine, to be trained properly.

Most problems stem from a lack of training of the back, abdominal and leg muscles. Many others aren’t physical problems, but psychosomatic. In only about 5 percent of all cases, the discs of the back are the real source of the pain.

It’s important not to underestimate the mental component. Lack of recognition, problems at work, stress, or existential problems can all cause back problems just as easily as lifting and carrying heavy objects, or standing for long stretches of time, reports the group in its recent publication LSV Kompakt. Here is the yoga to strengthen back.

Regular movement is helpful. Bicycling, jogging, walking, and backstroke are also good activities for fighting back pain. The right workout will relax the back musculature, reports the magazine. Many insurers also cover the cost of courses to help people learn to fight back pain.

Yoga For Stiff Back | Relieve Lower Back Pain

Yoga poses For Stiff Back

1. Matsyasana(Supported Fish Pose):

This yoga for stiff back decompresses and releases tension in the lower back. Expands chest area increasing the breathing capacity of the lungs.

yoga for stiff back

Matsyasana Steps:

To beginners:

Take a few cushions and bolsters for support. Place them one behind the spine and one under the knees.

  1. Lie down on your back, with the spine and back of the head resting on a bolster and hips resting on the floor.
  2. Stretch the legs forward and keep them together extending your toes outwards. Relax the shoulders and facial muscles.
  3. Lift your arms and stretch backward and raise the waist stretching the spine and armpits.
  4. Stay in this pose for 25 deep breaths.

Release the pose by lowering the waist, then bend the knees towards the chest and sit up.


People with a Migraine, insomnia, and high or low blood pressure should avoid doing the Fish Pose. Also, people with lower back or neck injuries should not practice this pose.

2. Supta Baddha Konasana (Reclined bound angle pose):

This pose opens up the hips, inner thighs, and groin and releases tension and stress in there. This is an asana for the whole body.

It stimulates the abdominal organs, ovaries, and kidneys and also stimulates the heart, and improves circulation.

yoga for stiff back

Supta Baddha Konasana Steps:

  • Start with Dandasana, with your legs extended in front of you, and bend your knees with soles touching each other towards your pelvis.
  • Lean backward with support on elbows to the floor.
  • Gently adjust your buttocks and spine along the floor maintaining the natural curve of the lower back.
  • Let your arms relax with your palms facing up.
  • Release the pose drawing your knees together and roll to your right side and rise with your hands pressing yourself to the seated position.


If you have a groin, knee, lower back, shoulder, or hip injury and pregnant women should avoid this pose.

3. Padahastasana (Forward Bend):

This yoga for stiff back relieves stress and tension from the whole torso.

Padahastasana Steps:

  1. Stand with your legs hip distance apart and both hands on your waist.
  2. Inhale; elongate the spine and exhale as you bend forward from your hips.
  3. Inhale; extend the spine a little more if you can.
  4. Exhale; open the palms and touch the ground beside the foot. (Bend the knees a little to make yourself comfortable)
  5. Or open the palms towards the ceiling and turn the fingers towards the toes and slide under the foot up to just below the wrist.
  6. Inhale; lengthen the spine and exhale; press the toes on the palms, coming more forward.
  7. Stay in this pose for 5-8 breaths.

4. Parivrtta Trikonasana (Revolved Triangle Pose)

The Parivrtta Trikonasana or revolved triangle pose is good for a really good stretch. Hold it for about five breaths if you’re doing it before a workout and for about eight after. You can do it anywhere from one to three 1-3 times on each side.

This pose stretches the legs, hips, and spine, thereby strengthening them. It opens the chest and improves breathing, improves balance and relieves lower back pain, and also stimulates the abdominal organs.

Yoga For Stiff Back - Parivrtta Trikonasana (Revolved Triangle Pose)

Parivrtta Trikonasana Steps:

  1. Inhale; separate the feet, 4 feet apart. Place hands on the waist. Open the right foot 90 degrees and turn the left foot 45 to 60 degrees in towards the right. Align the right and left ankle. Firm the thighs and make sure that the right kneecap is in line with the center of the right ankle (the knee should not be bent forwards.
  2. Exhale; turn your torso and hips to the right. Firm the left thigh and ground the left heel.
  3. Inhale; raise the left arm up stretching and lengthening the left side of the waist.
  4. Exhale; extend the torso forward over the right leg. Extend your left hand down, either to the floor (inside or outside of the foot). If you are not able to, place a block near your foot (inside or outside) and put your palm on the block. Now begin to rotate your torso to the right opening up the chest and rolling the shoulders back, raising the right arm up towards the ceiling.
  5. If you are a beginner, keep the neck in a neutral position, facing the floor or the wall. If you are an intermediate student then turn your neck to look towards the right thumb.
  6. Hold the pose for 5-8 breaths, breathing normally. Then repeat on the other side.

Release the pose with inhalation, lifting the head up and release the palms and exhale lift the torso up slowly and place the palms on the waist.

5. Yoga Mudrasana (Union Pose):

This yoga for a stiff back stretches the lower back effectively and helps relax the back muscles.

Yoga for stiff back

Yoga Mudrasana Steps:

You will need a yoga mat or towel, a flat cushion, and a rolled-up towel. This is best done first thing in the morning and just before going to bed.

  1. Sit cross-legged on the mat.
  2. If your body feels stiff, sit on a cushion so that you have some back support.
  3. Place the rolled-up towel in front of you.
  4. Push your shoulders back and bring your chin parallel to the floor.
  5. Clasp your right wrist with your left hand behind your back.
  6. Exhale, keep your spine straight, and move forward to place your forehead on the towel.
  7. Move slowly. Go to the limit your body is letting you right now.

Hold the pose for 10 breaths.

6. Ardha Mastyendrasana:

This yoga for stiff back poses stretches your hips, shoulders, and neck. Regular practice, strengthens your spine, digestive system, and urinary system.

yoga for students

Ardha Mastyendrasana Steps:

  1. Sit comfortably erect with your legs stretched out.
  2. Now, bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like.
  3. Then, place the right leg next to the left knee by taking it over the knee.
  4. Twist your torso, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is comfortably erect.
  5. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee.
  6. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply.
  7. Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight.
  8. Repeat the steps on the other side, and then exhale and come back to the front.

If your lower back is too stiff, move forward and come back up as you exhale and inhale respectively, at least seven times.

Sometimes the poor choice of furniture for people who spend long hours without distraction before a monitor or TV cause back problems. That means seats need to align with a person’s upper thighs and that the height of the seat can be adjusted. The seat also must be wide enough and the back needs to be adjustable and up to shoulder height.

Built-in back or lumbar supports help. But, beyond buying the right furniture, more activity is always a good idea to rid oneself of back pain or prevent it in the first place.

Our busy lives of working in front of a computer for hours and hours have made our mobility rigid. When done right, practicing Yoga asanas can help get rid of your health problems and it is only a matter of time then. Here are 4 yoga for stiff back poses that relieve tension from the lower back and also help maintain good posture.

Along with pranayama for stress, you can also follow healthy lifestyle tips and yoga for stress. Sometimes bad posture also causes stress, know the importance of good posture and start working on good posture. And too much stress may lead to headaches and migraines, check out yoga for migraine to get rid of headaches.

How long does a stiff back last?

Back stiffness is usually caused by muscle spasms or lumbar arthritis. The best way to differentiate the cause of lumbar spine stiffness is the onset of the symptoms. With either an injury or accident, severe muscle spasms usually last 48 to 72 hours. They generally are followed by days or weeks of less severe pain.

Is yoga good for a tight back?

If you’re dealing with back pain, yoga may be just what the doctor ordered. Yoga is a mind-body therapy that’s often recommended to treat not only back pain but the stress that accompanies it. The appropriate poses can relax and strengthen your body. You should do your yoga even if your back hurts but stretch only a bit that is bearable for you.

Although Bhujangasana can cause back pain, it actually is a great yoga pose to soothe back pain and relief and mobilize your spine.

And Adho mukha svanasana or the downward dog position is one of the best-known yoga poses. This asana is for your entire body. Be cautious with forward bends, according to Dr. Remy, a Downward dog pose is one that commonly results in injuries such as hip or lower back problems or herniated disks, and the cause is a lack of proper spine stability.

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