{"id":2571,"date":"2026-01-27T14:44:04","date_gmt":"2026-01-27T14:44:04","guid":{"rendered":"https:\/\/satvikvedahub.com\/?p=2571"},"modified":"2026-08-09T14:59:21","modified_gmt":"2026-08-09T09:29:21","slug":"best-yoga-stretches-for-lower-back-pain","status":"publish","type":"post","link":"https:\/\/satvikvedahub.com\/en\/best-yoga-stretches-for-lower-back-pain\/","title":{"rendered":"\u0915\u094d\u092f\u093e \u092f\u094b\u0917 \u0938\u0947 Lower Back Pain \u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948? \u091c\u093e\u0928\u0947\u0902 5 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a"},"content":{"rendered":"<div class=\"wp-block-uagb-image uagb-block-5d2e4a01 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/01\/best-yoga-stretches-for-lower-back-pain-home.webp-1200x800.jpg\" alt=\"best yoga stretches for lower back pain at home\" class=\"uag-image-2574\" width=\"1200\" height=\"800\" title=\"Best Yoga Stretches for Lower Back Pain at Home\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<style data-wp-block-html=\"css\">\n<style>\n\n\/* ===== Review Card ===== *\/\n\n.svh-review-box{\n    display:flex;\n    align-items:center;\n    gap:18px;\n    background:#fff;\n    border:1px solid #ececec;\n    border-radius:18px;\n    padding:20px;\n    margin:25px 0;\n    box-shadow:0 8px 25px rgba(0,0,0,.08);\n}\n\n\/* Image *\/\n\n.svh-review-left{\n    flex-shrink:0;\n}\n\n.svh-review-left img{\n    width:60px !important;\n    height:60px !important;\n    min-width:60px !important;\n    max-width:60px !important;\n    border-radius:50% !important;\n    object-fit:cover !important;\n    display:block;\n}\n\n\/* Right Content *\/\n\n.svh-review-right{\n    flex:1;\n}\n\n.svh-review-label{\n    color:#7d7d7d;\n    font-size:15px;\n    margin-bottom:4px;\n}\n\n\/* Doctor Name *\/\n\n.svh-review-right h3{\n    display:flex;\n    align-items:center;\n    gap:8px;\n    color:#2F80ED;\n    font-size:28px;\n    font-weight:700;\n    margin:0 0 12px;\n}\n\n\/* Blue Tick *\/\n\n.svh-review-right h3::before{\n    content:\"\";\n    width:20px;\n    height:20px;\n    background:url(\"https:\/\/upload.wikimedia.org\/wikipedia\/commons\/e\/e4\/Twitter_Verified_Badge.svg\") center\/contain no-repeat;\n    flex-shrink:0;\n}\n\n\/* Dates *\/\n\n.svh-review-date{\n    font-size:15px;\n    color:#555;\n    margin-top:6px;\n}\n\n.svh-review-date strong{\n    color:#222;\n}\n\n\/* Mobile *\/\n\n@media(max-width:768px){\n\n    .svh-review-box{\n        padding:18px;\n        gap:15px;\n    }\n\n    .svh-review-left img{\n        width:55px !important;\n        height:55px !important;\n        min-width:55px !important;\n        max-width:55px !important;\n    }\n\n    .svh-review-right h3{\n        font-size:22px;\n    }\n\n}\n<\/style>\n\n<div class=\"svh-review-box\">\n\n    <div class=\"svh-review-left\">\n\n        <img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/07\/dr-piyush-kumar-medical-reviewer.webp.jpg\" alt=\"Dr. Piyush Kumar\" loading=\"lazy\">\n\n    <\/div>\n\n    <div class=\"svh-review-right\">\n\n        <div class=\"svh-review-label\">\n            Medically reviewed by\n        <\/div>\n\n        <h3>\n             Dr. Piyush Kumar\n        <\/h3>\n\n        <div class=\"svh-review-date\">\n            \n        <\/div>\n\n        <div class=\"svh-review-date\">\n            <strong>Last updated on:<\/strong> 8 August 2026\n        <\/div>\n\n    <\/div>\n\n<\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5 Best Yoga Stretches for Lower Back Pain<\/strong> \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0928\u093e \u0909\u0928 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947, \u0917\u0932\u0924 \u092a\u094b\u0938\u094d\u091a\u0930, \u0915\u092e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u092e\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0905\u0938\u0939\u091c\u0924\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0939\u0932\u094d\u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 \u0909\u091a\u093f\u0924 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0906\u0930\u093e\u092e \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0939\u0930 \u0924\u0930\u0939 \u0915\u0947 \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917 \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u094b\u0917 \u0936\u0941\u0930\u0942 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0936\u0930\u0940\u0930 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0930\u0928\u093e \u0914\u0930 \u0926\u0930\u094d\u0926 \u092c\u0922\u093c\u0928\u0947 \u092a\u0930 \u0930\u0941\u0915\u0928\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964 \u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f <strong>5 Best Yoga Stretches for Lower Back Pain<\/strong>, \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u093e, \u091c\u0930\u0942\u0930\u0940 \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902 \u0914\u0930 \u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0915\u092c \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u2014\u0907\u0928 \u0938\u092d\u0940 \u092c\u093e\u0924\u094b\u0902 \u0915\u094b \u0938\u0930\u0932 \u092d\u093e\u0937\u093e \u092e\u0947\u0902 \u0938\u092e\u091d\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Quick Answer :<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5 Best Yoga Stretches for Lower Back Pain<\/strong> \u092e\u0947\u0902 <strong>Child's Pose, Cat-Cow Stretch, Knee-to-Chest Stretch, Pelvic Tilt \u0914\u0930 Gentle Supine Twist<\/strong> \u091c\u0948\u0938\u0947 \u0906\u0938\u093e\u0928 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0936\u093e\u092e\u093f\u0932 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0939\u0932\u094d\u0915\u0940 \u0915\u092e\u0930 \u0915\u0940 \u091c\u0915\u0921\u093c\u0928 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0917\u0924\u093f\u0936\u0940\u0932\u0924\u093e \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u0915\u0947 \u092a\u094d\u0930\u092d\u093e\u0935 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0914\u0930 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0924\u0947\u091c \u0926\u0930\u094d\u0926, \u0938\u0941\u0928\u094d\u0928\u092a\u0928 \u092f\u093e \u091d\u0928\u091d\u0928\u093e\u0939\u091f \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0924\u094b \u0924\u0941\u0930\u0902\u0924 \u0930\u0941\u0915\u0947\u0902\u0964<\/p>\n\n\n\n<div style=\"margin:16px 0;padding:12px 16px;border-left:4px solid #0B6B2E;background:#F4FFF5;border-radius:7px;line-height:1.7;\">\n\ud83d\udc49 <strong>\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0938\u093e\u0928 \u092f\u094b\u0917 \u0930\u0942\u091f\u0940\u0928 \u091c\u093e\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \n<a href=\"https:\/\/satvikvedahub.com\/en\/morning-yoga-routine-for-beginners-at-home\/\" target=\"_blank\" rel=\"noopener noreferrer\" style=\"color:#0B6B2E;font-weight:700;text-decoration:underline;\">\nMorning Yoga Routine for Beginners at Home\n<\/a>\n\u092d\u0940 \u092a\u0922\u093c\u0947\u0902\u0964<\/strong>\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#lower-back-pain-\u0915\u094d\u092f\u093e-\u0939\u0948-\u0914\u0930-\u0907\u0938\u0915\u0947-\u0938\u093e\u092e\u093e\u0928\u094d\u092f-\u0915\u093e\u0930\u0923\">Lower Back Pain \u0915\u094d\u092f\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u093e\u0930\u0923<\/a><\/li><li><a href=\"#\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u0915\u0947-\u0932\u093f\u090f-\u0938\u092c\u0938\u0947-\u0905\u091a\u094d\u091b\u0947-\u092f\u094b\u0917-\u0938\u094d\u091f\u094d\u0930\u0947\u091a-best-yoga-stretches-for-lower-back-pain\">5 Best Yoga Stretches for Lower Back Pain (Step-by-Step Guide)<\/a><ul><\/ul><\/li><li><a href=\"#\u092f\u094b\u0917-\u0915\u0930\u0924\u0947-\u0938\u092e\u092f-\u091c\u0930\u0942\u0930\u0940-\u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902-yoga-precautions-for-lower-back-pain\">\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u091c\u0930\u0942\u0930\u0940 \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902<\/a><\/li><li><a href=\"#\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u0915\u0947-\u0932\u093f\u090f-\u092f\u094b\u0917-\u0915\u0930\u0928\u0947-\u0915\u093e-\u0938\u0939\u0940-\u0938\u092e\u092f-best-time-to-do-yoga-for-lower-back-pain-in-hindi\">\u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u0939\u0940 \u0938\u092e\u092f <\/a><\/li><li><a href=\"#\u092f\u094b\u0917-\u0915\u0947-\u0938\u093e\u0925-\u0938\u0939\u0940-\u0921\u093e\u0907\u091f-\u092d\u0940-\u091c\u0930\u0942\u0930\u0940-diet-tips-for-lower-back-pain-relief-in-hindi\">\u092f\u094b\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u0940 \u0921\u093e\u0907\u091f \u092d\u0940 \u091c\u0930\u0942\u0930\u0940<\/a><\/li><li><a href=\"#fa-qs\">FAQs<\/a><ul><li><a href=\"#3-\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u092e\u0947\u0902-\u092f\u094b\u0917-\u0915\u093f\u0924\u0928\u0940-\u0926\u0947\u0930-\u0915\u0930\u0928\u093e-\u091a\u093e\u0939\u093f\u090f\">3. \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><li><a href=\"#4-\u0915\u094d\u092f\u093e-\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u092e\u0947\u0902-\u0930\u094b\u091c-\u092f\u094b\u0917-\u0915\u0930-\u0938\u0915\u0924\u0947-\u0939\u0948\u0902\">4. \u0915\u094d\u092f\u093e \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u0930\u094b\u091c \u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/a><\/li><li><a href=\"#5-\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u092e\u0947\u0902-\u092f\u094b\u0917-\u0915\u092c-\u0928\u0939\u0940\u0902-\u0915\u0930\u0928\u093e-\u091a\u093e\u0939\u093f\u090f\">5. \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u092c \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 id=\"lower-back-pain-\u0915\u094d\u092f\u093e-\u0939\u0948-\u0914\u0930-\u0907\u0938\u0915\u0947-\u0938\u093e\u092e\u093e\u0928\u094d\u092f-\u0915\u093e\u0930\u0923\" class=\"wp-block-heading\"><strong>Lower Back Pain \u0915\u094d\u092f\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u093e\u0930\u0923<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Lower Back Pain<\/strong> \u092f\u093e\u0928\u0940 \u0915\u092e\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0939\u094b\u0928\u0947 \u0935\u093e\u0932\u093e \u0926\u0930\u094d\u0926 \u092f\u093e \u0905\u0938\u0939\u091c\u0924\u093e \u090f\u0915 \u0906\u092e \u0938\u092e\u0938\u094d\u092f\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u0941\u091b \u0938\u092e\u092f \u0915\u0947 \u0932\u093f\u090f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0928\u093e \u0930\u0939 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0915\u0908 \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902 \u0907\u0938\u0915\u093e \u0938\u0902\u092c\u0902\u0927 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935, \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0917\u0932\u0924 \u092e\u0941\u0926\u094d\u0930\u093e \u092e\u0947\u0902 \u092c\u0948\u0920\u0928\u0947 \u092f\u093e \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u0915\u092e\u0940 \u0938\u0947 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0907\u0938\u0915\u0947 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0915\u093e\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u093e:<\/strong> \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u0908 \u0918\u0902\u091f\u0947 \u092c\u0948\u0920\u0928\u0947 \u0938\u0947 \u0915\u092e\u0930 \u0914\u0930 \u0906\u0938\u092a\u093e\u0938 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0924\u0928\u093e\u0935 \u092a\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0917\u0932\u0924 \u092a\u094b\u0938\u094d\u091a\u0930:<\/strong> \u091d\u0941\u0915\u0915\u0930 \u092c\u0948\u0920\u0928\u093e \u092f\u093e \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0915\u0940 \u0917\u0932\u0924 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u092e\u0930 \u092a\u0930 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0926\u092c\u093e\u0935 \u0921\u093e\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935:<\/strong> \u0905\u091a\u093e\u0928\u0915 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u092f\u093e \u0917\u0932\u0924 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0938\u094d\u091f\u094d\u0930\u0947\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u0940 \u0915\u092e\u0940:<\/strong> \u0928\u093f\u092f\u092e\u093f\u0924 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0928 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0915\u092e\u0930 \u0914\u0930 \u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u0915\u092e\u091c\u094b\u0930 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902\u0964<\/li>\n\n\n\n<li><strong>\u0905\u0927\u093f\u0915 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092e\u0947\u0939\u0928\u0924:<\/strong> \u0905\u091a\u093e\u0928\u0915 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u093e \u092d\u093e\u0930\u0940 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0938\u0947 \u092d\u0940 \u0915\u092e\u0930 \u092e\u0947\u0902 \u0905\u0938\u0939\u091c\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/li>\n\n\n\n<li><strong>\u0909\u092e\u094d\u0930 \u0938\u0947 \u091c\u0941\u0921\u093c\u0947 \u092c\u0926\u0932\u093e\u0935:<\/strong> \u0909\u092e\u094d\u0930 \u092c\u0922\u093c\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0930\u0940\u0922\u093c \u0914\u0930 \u0909\u0938\u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0915\u0947 \u090a\u0924\u0915\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u092c\u0926\u0932\u093e\u0935 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0939\u0930 \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u0915\u093e \u0915\u093e\u0930\u0923 \u0915\u0947\u0935\u0932 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0916\u093f\u0902\u091a\u093e\u0935 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e\u0964 \u092f\u0926\u093f \u0926\u0930\u094d\u0926 \u092c\u0939\u0941\u0924 \u0924\u0947\u091c \u0939\u094b, \u092c\u093e\u0930-\u092c\u093e\u0930 \u0932\u094c\u091f\u0924\u093e \u0939\u094b, \u092a\u0948\u0930 \u092e\u0947\u0902 \u0915\u092e\u091c\u094b\u0930\u0940 \u092f\u093e \u0938\u0941\u0928\u094d\u0928\u092a\u0928 \u0939\u094b, \u091a\u094b\u091f \u0915\u0947 \u092c\u093e\u0926 \u0936\u0941\u0930\u0942 \u0939\u0941\u0906 \u0939\u094b \u092f\u093e \u092a\u0947\u0936\u093e\u092c\/\u092e\u0932 \u092a\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0939\u094b, \u0924\u094b \u092f\u094b\u0917 \u092f\u093e \u0918\u0930\u0947\u0932\u0942 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u091c\u093e\u0902\u091a \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u0915\u0947-\u0932\u093f\u090f-\u0938\u092c\u0938\u0947-\u0905\u091a\u094d\u091b\u0947-\u092f\u094b\u0917-\u0938\u094d\u091f\u094d\u0930\u0947\u091a-best-yoga-stretches-for-lower-back-pain\" class=\"wp-block-heading\"><strong>5 Best Yoga Stretches for Lower Back Pain (Step-by-Step Guide)<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u0915\u0947-\u0932\u093f\u090f-\u0938\u092c\u0938\u0947-\u0905\u091a\u094d\u091b\u0947-\u092f\u094b\u0917-\u0938\u094d\u091f\u094d\u0930\u0947\u091a-best-yoga-stretches-for-lower-back-pain\">\u092f\u0926\u093f \u0915\u092e\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0940 \u091c\u0915\u0921\u093c\u0928 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0924\u093e \u0939\u0948, \u0924\u094b \u0915\u0941\u091b gentle yoga stretches mobility \u0914\u0930 \u0906\u0930\u093e\u092e \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0939\u092e\u0947\u0936\u093e \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0936\u0930\u0940\u0930 \u092a\u0930 \u091c\u094b\u0930 \u0928 \u0921\u093e\u0932\u0947\u0902\u0964 <strong>\u092f\u094b\u0917 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0926\u0930\u094d\u0926 \u092c\u0922\u093c\u0947, \u0938\u0941\u0928\u094d\u0928\u092a\u0928 \u092f\u093e \u091d\u0928\u091d\u0928\u093e\u0939\u091f \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0924\u094b \u0924\u0941\u0930\u0902\u0924 \u0930\u0941\u0915 \u091c\u093e\u090f\u0902\u0964<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 id=\"1-\u092e\u093e\u0930\u094d\u091c\u0930\u0940-\u0906\u0938\u0928-\u092c\u093f\u091f\u093f\u0932\u093e\u0938\u0928-cat-cow-pose-for-lower-back-pain-in-hindi\" class=\"wp-block-heading\"><strong>1. \u092e\u093e\u0930\u094d\u091c\u0930\u0940 \u0906\u0938\u0928 \u2013 \u092c\u093f\u091f\u093f\u0932\u093e\u0938\u0928 (Cat Cow Pose)<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-41fe8cb3 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/01\/cat-cow-pose-lower-back-pain-yoga.webp-1024x682.jpg\" alt=\"cat cow pose best yoga stretches for lower back paincat cow pose best yoga stretches for lower back pain\" class=\"uag-image-2575\" width=\"1024\" height=\"682\" title=\"Cat Cow Pose for Lower Back Pain\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0939 \u0906\u0938\u0928 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0940 \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u093f\u092c\u093f\u0932\u093f\u091f\u0940 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u091c\u0949\u0907\u0902\u091f\u094d\u0938 \u092e\u0947\u0902 \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u0938\u0941\u0927\u093e\u0930\u0924\u093e \u0939\u0948\u0964<br>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0926\u0943\u0937\u094d\u091f\u093f \u0938\u0947 \u092f\u0939 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0907\u0902\u091f\u0930\u0935\u0930\u094d\u091f\u0947\u092c\u094d\u0930\u0932 \u0921\u093f\u0938\u094d\u0915 \u0915\u094b \u092a\u094b\u0937\u0923 \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u092a\u0947\u0928 \u0935 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u091c\u0915\u0921\u093c\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u093e\u0925 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u092c\u0932 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0906\u090f\u0902<\/li>\n\n\n\n<li>\u0938\u093e\u0902\u0938 \u0932\u0947\u0924\u0947 \u0939\u0941\u090f \u092a\u0947\u091f \u0928\u0940\u091a\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0917\u0930\u094d\u0926\u0928 \u090a\u092a\u0930 \u0909\u0920\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0938\u093e\u0902\u0938 \u091b\u094b\u0921\u093c\u0924\u0947 \u0939\u0941\u090f \u092a\u0940\u0920 \u0915\u094b \u0917\u094b\u0932 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0907\u0938 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0915\u094b 10 \u0938\u0947 15 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902:<\/strong> movement \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u091d\u091f\u0915\u0947 \u0928 \u0926\u0947\u0902 \u0914\u0930 \u0915\u092e\u0930 \u0915\u094b \u091c\u0930\u0942\u0930\u0924 \u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u092e\u094b\u0921\u093c\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0928 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092b\u093e\u092f\u0926\u0947:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e\u0930 \u0915\u093e \u0926\u0930\u094d\u0926 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0936\u0930\u0940\u0930 \u0935\u093e\u0930\u094d\u092e\u0905\u092a \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong> \u092f\u0939 \u0906\u0938\u0928 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u0932\u091a\u0940\u0932\u093e \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0915\u092e\u0930 \u0915\u0940 \u0905\u0915\u0921\u093c\u0928 \u0926\u0942\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 id=\"2-\u092c\u093e\u0932\u093e\u0938\u0928-childs-pose-for-back-pain-reliefm-in-hindi\" class=\"wp-block-heading\"><strong>2. \u092c\u093e\u0932\u093e\u0938\u0928(Child\u2019s Pose )<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-31402c6d wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/01\/child-pose-yoga-for-lower-back-pain.webp-1024x682.jpg\" alt=\"child pose best yoga stretches for lower back pain\" class=\"uag-image-2576\" width=\"1024\" height=\"682\" title=\"Child Pose Yoga for Lower Back Pain Relief\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0939 \u0906\u0938\u0928 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u0939\u0932\u094d\u0915\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0926\u0947\u0915\u0930 \u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u0914\u0930 \u0939\u093f\u092a \u092e\u0938\u0932\u094d\u0938 \u0915\u0940 \u091c\u0915\u0921\u093c\u0928 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<br>\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092f\u0939 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0915\u094b \u0918\u091f\u093e\u0915\u0930 \u0928\u0930\u094d\u0935\u0938 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u094b \u0936\u093e\u0902\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092a\u0940\u0920 \u0926\u0930\u094d\u0926 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940\u092f \u0924\u0928\u093e\u0935 \u092e\u0947\u0902 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u092c\u0932 \u092c\u0948\u0920 \u091c\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0917\u0947 \u0915\u0940 \u0924\u0930\u092b \u091d\u0941\u0915\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u092e\u093e\u0925\u093e \u091c\u092e\u0940\u0928 \u0938\u0947 \u0932\u0917\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925 \u0906\u0917\u0947 \u092b\u0948\u0932\u093e\u090f\u0902<\/li>\n\n\n\n<li>1 \u092e\u093f\u0928\u091f \u0924\u0915 \u0907\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0930\u0939\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092b\u093e\u092f\u0926\u0947:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u0930\u093f\u0932\u0948\u0915\u094d\u0938 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u092e\u093e\u0928\u0938\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0930\u093e\u092e \u092e\u093f\u0932\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong> \u092f\u0939 \u0938\u092c\u0938\u0947 \u0906\u0930\u093e\u092e \u0926\u0947\u0928\u0947 \u0935\u093e\u0932\u093e \u092f\u094b\u0917\u093e\u0938\u0928 \u0939\u0948\u0964<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 id=\"3-\u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928-cobra-pose-for-lower-back-strength-in-hindi\" class=\"wp-block-heading\"><strong>3. \u092d\u0941\u091c\u0902\u0917\u093e\u0938\u0928(Cobra Pose )<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-6b08b547 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/01\/cobra-pose-yoga-for-lower-back-pain.webp-1024x682.jpg\" alt=\"cobra pose best yoga stretches for lower back pain\" class=\"uag-image-2577\" width=\"1024\" height=\"682\" title=\"Cobra Pose for Lower Back Strength\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0939 \u0906\u0938\u0928 \u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u0914\u0930 \u0938\u094d\u092a\u093e\u0907\u0928\u0932 \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0938\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0930\u0940\u0922\u093c \u0915\u0940 \u0938\u094d\u0925\u093f\u0930\u0924\u093e (spinal stability) \u092c\u0922\u093c\u0924\u0940 \u0939\u0948\u0964 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092f\u0939 \u0906\u0938\u0928<strong> \u0907\u0902\u091f\u0930\u0935\u0930\u094d\u091f\u0947\u092c\u094d\u0930\u0932 \u0921\u093f\u0938\u094d\u0915 \u092a\u0930 \u0926\u092c\u093e\u0935 \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/strong> \u0914\u0930 \u0928\u0930\u094d\u0935 \u0915\u0902\u092a\u094d\u0930\u0947\u0936\u0928 \u0915\u092e \u0915\u0930\u0915\u0947 \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u0930\u093e\u0939\u0924 \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u0947\u091f \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f \u091c\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0939\u0925\u0947\u0932\u093f\u092f\u093e\u0902 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u092a\u093e\u0938 \u0930\u0916\u0947\u0902<\/li>\n\n\n\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u090a\u092a\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u093e \u0909\u0920\u093e\u090f\u0902<\/li>\n\n\n\n<li>20 \u0938\u0947 30 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u094b\u0915\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092b\u093e\u092f\u0926\u0947:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e\u0930 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0930\u0940\u0922\u093c \u0915\u0940 \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u093f\u092c\u093f\u0932\u093f\u091f\u0940 \u092c\u0922\u093c\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0938\u094d\u0932\u093f\u092a \u0921\u093f\u0938\u094d\u0915 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092f\u0939 \u0906\u0938\u0928 \u0915\u092e\u0930 \u0914\u0930 \u0930\u0940\u0922\u093c \u0915\u0940 \u0924\u093e\u0915\u0924 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 id=\"4-\u0938\u0941\u092a\u094d\u0924-\u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928-spinal-twist-yoga-exercise-for-lower-back-pain-in-hindi\" class=\"wp-block-heading\"><strong>4. \u0938\u0941\u092a\u094d\u0924 \u092e\u0924\u094d\u0938\u094d\u092f\u0947\u0902\u0926\u094d\u0930\u093e\u0938\u0928(Spinal Twist Yoga Exercise )<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-87546ffa wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/01\/spine-twist-yoga-for-lower-back-pain.webp-1024x682.jpg\" alt=\"\" class=\"uag-image-2579\" width=\"1280\" height=\"853\" title=\"spine -twist-yoga-for-lower-back-pain.webp\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0939 \u0906\u0938\u0928 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u0940 \u0932\u091a\u0940\u0932\u093e\u092a\u0928 (spinal mobility) \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u091c\u0915\u0921\u093c\u0928 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0905\u0927\u094d\u092f\u092f\u0928\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u092f\u0939 \u0906\u0938\u0928 <strong>\u092a\u0948\u0930\u093e\u0938\u093f\u092e\u094d\u092a\u0947\u0925\u0947\u091f\u093f\u0915 \u0928\u0930\u094d\u0935\u0938 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0924\u093e \u0939\u0948<\/strong>, \u091c\u093f\u0938\u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0930\u093f\u0932\u0948\u0915\u094d\u0938\u0947\u0936\u0928 \u0914\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u0915\u092e\u0940 \u0906\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0947\u0902 \u0914\u0930 \u0926\u094b\u0928\u094b\u0902 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0926\u094b\u0928\u094b\u0902 \u0924\u0930\u092b \u0906\u0930\u093e\u092e \u0938\u0947 \u092b\u0948\u0932\u093e\u090f\u0902\u0964<\/li>\n\n\n\n<li>\u0926\u094b\u0928\u094b\u0902 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u090f\u0915 \u0924\u0930\u092b \u0932\u0947 \u091c\u093e\u090f\u0902\u0964<\/li>\n\n\n\n<li>\u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0906\u0930\u093e\u092e \u0938\u0947 \u092e\u0948\u091f \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li><strong>15\u201320 \u0938\u0947\u0915\u0902\u0921<\/strong> \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092c\u0940\u091a \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0932\u093e\u090f\u0902\u0964<\/li>\n\n\n\n<li>\u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u092d\u0940 \u092f\u0939\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092b\u093e\u092f\u0926\u0947:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e\u0930 \u0915\u093e \u0926\u0930\u094d\u0926 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0930\u0940\u0922\u093c \u0915\u0940 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Beginner Tip:<\/strong> \u092f\u0926\u093f twist \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0915\u092e\u0930 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u092c\u0922\u093c\u0924\u093e \u0939\u0948, \u0924\u094b movement \u0915\u0940 range \u0915\u092e \u0915\u0930\u0947\u0902 \u092f\u093e \u0907\u0938\u0947 \u0930\u094b\u0915 \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 id=\"5-\u0938\u0947\u0924\u0941-\u092c\u0902\u0927\u093e\u0938\u0928-bridge-pose-for-lower-back-pain-in-hindi\" class=\"wp-block-heading\"><strong>5. \u0938\u0947\u0924\u0941 \u092c\u0902\u0927\u093e\u0938\u0928(Bridge Pose )<\/strong><\/h3>\n\n\n\n<div class=\"wp-block-uagb-image uagb-block-39675574 wp-block-uagb-image--layout-default wp-block-uagb-image--effect-static wp-block-uagb-image--align-none\"><figure class=\"wp-block-uagb-image__figure\"><img decoding=\"async\" src=\"https:\/\/satvikvedahub.com\/wp-content\/uploads\/2026\/01\/bridge-pose-lower-back-pain-yoga.webp-1024x682.jpg\" alt=\"bridge pose best yoga stretches for lower back pain\" class=\"uag-image-2578\" width=\"1024\" height=\"682\" title=\"Bridge Pose Yoga for Lower Back Pain\" loading=\"lazy\" role=\"img\" \/><\/figure><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0938\u0947\u0924\u0941 \u092c\u0902\u0927\u093e\u0938\u0928 (Bridge Pose for Lower Back Pain)<\/strong> \u0915\u0930\u0928\u0947 \u0938\u0947 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 (spine) \u092a\u0930 \u0939\u0932\u094d\u0915\u093e \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928 \u0939\u094b\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0907\u0902\u091f\u0930\u0935\u0930\u094d\u091f\u0947\u092c\u094d\u0930\u0932 \u0921\u093f\u0938\u094d\u0915 \u092a\u0930 \u0926\u092c\u093e\u0935 \u0915\u092e \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u092a\u0947\u0928 \u092e\u0947\u0902 \u0930\u093e\u0939\u0924 \u092e\u093f\u0932\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0906\u0938\u0928 \u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917 \u0914\u0930 \u0907\u0930\u0947\u0915\u094d\u091f\u0930 \u0938\u094d\u092a\u093e\u0907\u0928\u0940 \u092e\u0938\u0932\u094d\u0938 \u0915\u094b \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0915\u0947 \u0915\u092e\u0930 \u0915\u094b \u0938\u092a\u094b\u0930\u094d\u091f \u0926\u0947\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092e\u0938\u0932 \u0907\u092e\u094d\u092c\u0948\u0932\u0947\u0902\u0938 \u0914\u0930 \u091c\u0915\u0921\u093c\u0928 \u0915\u092e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948 \u0914\u0930 \u0928\u0930\u094d\u0935 \u0915\u0902\u092a\u094d\u0930\u0947\u0936\u0928 \u0918\u091f\u0924\u093e \u0939\u0948, \u091c\u094b \u0915\u094d\u0930\u0949\u0928\u093f\u0915 \u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u092a\u0947\u0928 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0939\u093e\u092f\u0915 \u092e\u093e\u0928\u093e \u0917\u092f\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0907\u0938\u0947 <strong>8\u201310 \u092c\u093e\u0930<\/strong> \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0917\u0924\u093f \u0938\u0947 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u092a\u0940\u0920 \u0915\u0947 \u092c\u0932 \u0932\u0947\u091f\u0947\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0915\u0930 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092a\u093e\u0938 \u0930\u0916\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u092a\u0947\u091f \u0915\u0940 muscles \u0915\u094b \u0939\u0932\u094d\u0915\u093e \u0938\u0915\u094d\u0930\u093f\u092f \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0915\u092e\u0930 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u094b \u0927\u0940\u0930\u0947 \u0938\u0947 \u092e\u0948\u091f \u0915\u0940 \u0913\u0930 \u0932\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u0915\u0941\u091b \u0938\u0947\u0915\u0902\u0921 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0930\u0942\u092a \u0938\u0947 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902\u0964<\/li>\n\n\n\n<li>\u092b\u093f\u0930 muscles \u0915\u094b relax \u0915\u0930\u0947\u0902\u0964<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092b\u093e\u092f\u0926\u0947:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0932\u094b\u0905\u0930 \u092c\u0948\u0915 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n\n\n\n<li>\u0936\u0930\u0940\u0930 \u0915\u093e \u0938\u0902\u0924\u0941\u0932\u0928 \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0925\u0915\u093e\u0928 \u0926\u0942\u0930 \u0939\u094b\u0924\u0940 \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><strong>\u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902:<\/strong> \u0907\u0938 exercise \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0938\u093e\u0902\u0938 \u0930\u094b\u0915\u0928\u0947 \u092f\u093e \u0915\u092e\u0930 \u092a\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u0926\u092c\u093e\u0935 \u0921\u093e\u0932\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/satvikvedahub.com\/en\/ayurvedic-morning-routine-benifits\/\">Ayurvedic morning routine benefits<\/a> \u0938\u0941\u092c\u0939 \u0915\u0940 \u0938\u0939\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0905\u092a\u0928\u093e\u0915\u0930 \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u0947\u0939\u0924 \u0915\u094b \u092a\u094d\u0930\u093e\u0915\u0943\u0924\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/strong><\/p>\n\n\n\n<h3 id=\"\ud83e\uddd8-\u0936\u0941\u0930\u0941\u0906\u0924\u0940-\u0932\u094b\u0917\u094b\u0902-\u0915\u0947-\u0932\u093f\u090f-\u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924-\u0905\u092d\u094d\u092f\u093e\u0938\" class=\"wp-block-heading\"><strong>\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0926\u093f \u0906\u092a \u092a\u0939\u0932\u0940 \u092c\u093e\u0930 \u092f\u0947 stretches \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 <strong>5\u201310 \u092e\u093f\u0928\u091f<\/strong> \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u0930 movement \u0915\u094b \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 flexibility \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u0930\u0940\u0930 \u0915\u094b \u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0928 \u0916\u0940\u0902\u091a\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092f\u093e\u0926 \u0930\u0916\u0947\u0902:<\/strong> Yoga \u0915\u093f\u0938\u0940 \u092d\u0940 \u0917\u0902\u092d\u0940\u0930 back condition \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0926\u093f \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0938\u093e\u0925 \u092a\u0948\u0930 \u092e\u0947\u0902 \u0915\u092e\u091c\u094b\u0930\u0940 \u092f\u093e \u0938\u0941\u0928\u094d\u0928\u092a\u0928, \u0924\u0947\u091c \u0926\u0930\u094d\u0926, \u092c\u0941\u0916\u093e\u0930, \u091a\u094b\u091f \u0915\u0947 \u092c\u093e\u0926 \u0926\u0930\u094d\u0926 \u092f\u093e bladder\/bowel control \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u0939\u094b, \u0924\u094b \u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0924\u0941\u0930\u0902\u0924 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<div style=\"margin:28px 0;\">\n\n<h3 style=\"background:#0B6B2E;color:#fff;padding:14px 18px;border-radius:8px 8px 0 0;margin:0;font-size:21px;\">\n\ud83d\udcca \u0928\u093f\u092f\u092e\u093f\u0924 Gentle Yoga \u0938\u0947 \u0915\u094d\u092f\u093e \u092c\u0926\u0932\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?\n<\/h3>\n\n<div style=\"overflow-x:auto;box-shadow:0 4px 14px rgba(0,0,0,0.08);border-radius:0 0 10px 10px;\">\n<table style=\"width:100%;min-width:700px;border-collapse:collapse;font-family:Arial,sans-serif;font-size:15.5px;line-height:1.6;\">\n\n<thead>\n<tr style=\"background:#EAF8EC;\">\n<th style=\"padding:13px;border:1px solid #d9e6db;text-align:left;\">Comparison Point<\/th>\n<th style=\"padding:13px;border:1px solid #d9e6db;text-align:left;\">\u092f\u094b\u0917 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947<\/th>\n<th style=\"padding:13px;border:1px solid #d9e6db;text-align:left;\">\u0928\u093f\u092f\u092e\u093f\u0924 Gentle Yoga \u0915\u0947 \u092c\u093e\u0926 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u092c\u0926\u0932\u093e\u0935<\/th>\n<\/tr>\n<\/thead>\n\n<tbody>\n\n<tr>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Lower Back Comfort<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0915\u092e\u0930 \u092e\u0947\u0902 \u091c\u0915\u0921\u093c\u0928 \u092f\u093e \u0905\u0938\u0939\u091c\u0924\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0915\u092e \u091c\u0915\u0921\u093c\u0928 \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0906\u0930\u093e\u092e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<\/tr>\n\n<tr style=\"background:#F8FFF9;\">\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Body Flexibility<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0936\u0930\u0940\u0930 \u092e\u0947\u0902 stiffness \u092f\u093e flexibility \u0915\u0940 \u0915\u092e\u0940<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 flexibility \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<\/tr>\n\n<tr>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Sitting Posture<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u092a\u0930 posture \u092c\u093f\u0917\u0921\u093c \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">Body awareness \u0914\u0930 posture \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<\/tr>\n\n<tr style=\"background:#F8FFF9;\">\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Muscle Support<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0915\u092e\u0930 \u0914\u0930 core muscles \u0915\u092e\u091c\u094b\u0930 \u092f\u093e inactive \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0902<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0909\u091a\u093f\u0924 \u092f\u094b\u0917 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 muscle strength \u0914\u0930 stability \u0915\u094b support \u092e\u093f\u0932 \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<\/tr>\n\n<tr>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Daily Activity<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u091a\u0932\u0928\u0947, \u091d\u0941\u0915\u0928\u0947 \u092f\u093e \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u092c\u0948\u0920\u0928\u0947 \u092e\u0947\u0902 \u0905\u0938\u0939\u091c\u0924\u093e<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">Mobility \u092c\u0947\u0939\u0924\u0930 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0947 \u0938\u0947 \u0926\u0948\u0928\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u093e\u0902 \u0906\u0938\u093e\u0928 \u0932\u0917 \u0938\u0915\u0924\u0940 \u0939\u0948\u0902<\/td>\n<\/tr>\n\n<tr style=\"background:#F8FFF9;\">\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Sleep Comfort<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0915\u092e\u0930 \u0915\u0940 \u0905\u0938\u0939\u091c\u0924\u093e \u0938\u0947 \u0928\u0940\u0902\u0926 \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u092c\u0947\u0939\u0924\u0930 \u0906\u0930\u093e\u092e \u0914\u0930 \u0915\u092e stiffness \u0938\u0947 \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b \u0928\u0940\u0902\u0926 \u0905\u0927\u093f\u0915 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0932\u0917 \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<\/tr>\n\n<tr>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Energy & Activity<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0928\u093f\u092f\u092e\u093f\u0924 \u0939\u0932\u094d\u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0938\u0947 \u0936\u0930\u0940\u0930 \u0905\u0927\u093f\u0915 active \u092e\u0939\u0938\u0942\u0938 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<\/tr>\n\n<tr style=\"background:#F8FFF9;\">\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Mental Relaxation<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0926\u0930\u094d\u0926 \u092f\u093e stiffness \u0915\u0947 \u0915\u093e\u0930\u0923 \u0924\u0928\u093e\u0935 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">Yoga \u0914\u0930 breathing exercises \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u0915\u094b relaxation \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/td>\n<\/tr>\n\n<tr>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\"><strong>Overall Wellness<\/strong><\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 mobility \u0938\u0940\u092e\u093f\u0924 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"padding:12px;border:1px solid #e6e6e6;\">\u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 healthy lifestyle \u0915\u093e \u0939\u093f\u0938\u094d\u0938\u093e \u092c\u0928 \u0938\u0915\u0924\u093e \u0939\u0948<\/td>\n<\/tr>\n\n<\/tbody>\n<\/table>\n<\/div>\n\n<div style=\"margin-top:16px;padding:14px 18px;background:#FFF8E8;border-left:5px solid #E6A700;border-radius:8px;font-size:14.5px;line-height:1.7;\">\n<strong>\ud83d\udccc \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u094b\u091f:<\/strong> \u092f\u0947 \u0938\u0902\u092d\u093e\u0935\u093f\u0924 \u092c\u0926\u0932\u093e\u0935 \u0939\u0948\u0902, \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u092a\u0930\u093f\u0923\u093e\u092e \u0928\u0939\u0940\u0902\u0964 Yoga \u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0909\u092e\u094d\u0930, fitness level, \u0926\u0930\u094d\u0926 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0914\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0926\u0930\u094d\u0926 \u092c\u0922\u093c\u0928\u0947, \u0938\u0941\u0928\u094d\u0928\u092a\u0928 \u092f\u093e \u0915\u092e\u091c\u094b\u0930\u0940 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u0930\u094b\u0915\u0947\u0902 \u0914\u0930 \u091c\u0930\u0942\u0930\u0924 \u092a\u0921\u093c\u0928\u0947 \u092a\u0930 \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e \u092b\u093f\u091c\u093f\u092f\u094b\u0925\u0947\u0930\u0947\u092a\u093f\u0938\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964\n<\/div>\n\n<\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u092f\u094b\u0917-\u0915\u0930\u0924\u0947-\u0938\u092e\u092f-\u091c\u0930\u0942\u0930\u0940-\u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902-yoga-precautions-for-lower-back-pain\" class=\"wp-block-heading\"><strong>\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u091c\u0930\u0942\u0930\u0940 \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0907\u0928 \u092c\u093e\u0924\u094b\u0902 \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0928\u093e \u092c\u0939\u0941\u0924 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0938\u094d\u091f\u094d\u0930\u0947\u091a \u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0926\u0930\u094d\u0926 \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b \u0924\u094b \u0924\u0941\u0930\u0902\u0924 \u0930\u0941\u0915 \u091c\u093e\u090f\u0902<\/li>\n\n\n\n<li>\u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0947 \u0906\u0938\u0928 \u0915\u0930\u0947\u0902<\/li>\n\n\n\n<li>\u0917\u0902\u092d\u0940\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u0921\u0949\u0915\u094d\u091f\u0930 \u0915\u0940 \u0938\u0932\u093e\u0939 \u0932\u0947\u0902<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u0915\u093f\u092f\u093e \u0917\u092f\u093e <strong>best yoga stretches for lower back pain<\/strong> \u0939\u0940 \u0905\u0938\u0932\u0940 \u092b\u093e\u092f\u0926\u093e \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u0915\u0947-\u0932\u093f\u090f-\u092f\u094b\u0917-\u0915\u0930\u0928\u0947-\u0915\u093e-\u0938\u0939\u0940-\u0938\u092e\u092f-best-time-to-do-yoga-for-lower-back-pain-in-hindi\" class=\"wp-block-heading\"><strong>\u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u0939\u0940 \u0938\u092e\u092f <\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u0941\u092c\u0939 \u0915\u093e \u0938\u092e\u092f \u092f\u094b\u0917 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u092e\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u092c\u0939 \u0916\u093e\u0932\u0940 \u092a\u0947\u091f \u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0936\u0930\u0940\u0930 \u091c\u094d\u092f\u093e\u0926\u093e \u090f\u0915\u094d\u091f\u093f\u0935 \u0930\u0939\u0924\u093e \u0939\u0948<\/li>\n\n\n\n<li>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u091c\u0932\u094d\u0926\u0940 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902<\/li>\n\n\n\n<li>\u0930\u093f\u091c\u0932\u094d\u091f \u091c\u0932\u094d\u0926\u0940 \u0926\u093f\u0916\u093e\u0908 \u0926\u0947\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0905\u0917\u0930 \u0938\u0941\u092c\u0939 \u0938\u0902\u092d\u0935 \u0928 \u0939\u094b \u0924\u094b \u0936\u093e\u092e \u0915\u094b \u0916\u093e\u0928\u093e \u0916\u093e\u0928\u0947 \u0915\u0947 3 \u0918\u0902\u091f\u0947 \u092c\u093e\u0926 \u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u092f\u094b\u0917-\u0915\u0947-\u0938\u093e\u0925-\u0938\u0939\u0940-\u0921\u093e\u0907\u091f-\u092d\u0940-\u091c\u0930\u0942\u0930\u0940-diet-tips-for-lower-back-pain-relief-in-hindi\" class=\"wp-block-heading\"><strong>\u092f\u094b\u0917 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u0940 \u0921\u093e\u0907\u091f \u092d\u0940 \u091c\u0930\u0942\u0930\u0940<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0938\u093f\u0930\u094d\u092b \u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u0939\u0940 \u0915\u093e\u092b\u0940 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0938\u0939\u0940 \u0916\u093e\u0928\u092a\u093e\u0928 \u092d\u0940 \u091c\u0930\u0942\u0930\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0916\u093e\u090f\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0939\u0930\u0940 \u0938\u092c\u094d\u091c\u093f\u092f\u093e\u0902<\/li>\n\n\n\n<li>\u092b\u0932<\/li>\n\n\n\n<li>\u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u092f\u0941\u0915\u094d\u0924 \u091a\u0940\u091c\u0947\u0902<\/li>\n\n\n\n<li>\u0928\u091f\u094d\u0938 \u0914\u0930 \u092c\u0940\u091c<\/li>\n\n\n\n<li>\u0917\u0941\u0928\u0917\u0941\u0928\u093e \u092a\u093e\u0928\u0940<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0947\u0902:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u091c\u0902\u0915 \u092b\u0942\u0921<\/li>\n\n\n\n<li>\u091c\u094d\u092f\u093e\u0926\u093e \u0924\u0947\u0932 \u092e\u0938\u093e\u0932\u0947 \u0935\u093e\u0932\u093e \u0916\u093e\u0928\u093e<\/li>\n\n\n\n<li>\u0915\u094b\u0932\u094d\u0921 \u0921\u094d\u0930\u093f\u0902\u0915\u094d\u0938<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u094b\u0917 \u0914\u0930 \u0939\u0947\u0932\u094d\u0926\u0940 \u0921\u093e\u0907\u091f \u092e\u093f\u0932\u0915\u0930 <strong>best yoga stretches for lower back pain<\/strong> \u0915\u093e \u0905\u0938\u0930 \u0915\u0908 \u0917\u0941\u0928\u093e \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/satvikvedahub.com\/en\/daily-ayurvedic-habits-for-healthy-lifestyle\/\">Daily ayurvedic habits for healthy lifestyle<\/a> \u0930\u094b\u091c\u093e\u0928\u093e \u0939\u0947\u0932\u094d\u0926\u0940 \u0906\u0926\u0924\u0947\u0902 \u0905\u092a\u0928\u093e\u0928\u0947 \u0938\u0947 \u0936\u0930\u0940\u0930 \u0914\u0930 \u0907\u092e\u094d\u092f\u0941\u0928\u093f\u091f\u0940 \u0926\u094b\u0928\u094b\u0902 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0902\u0964<\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"q-1-best-yoga-stretches-for-lower-back-pain-\u0930\u094b\u091c-\u0915\u0930\u0928\u0947-\u0938\u0947-\u0915\u093f\u0924\u0928\u0947-\u0926\u093f\u0928-\u092e\u0947\u0902-\u092b\u093e\u092f\u0926\u093e-\u0926\u093f\u0916\u0924\u093e-\u0939\u0948\"><strong>\u0921\u0949\u0915\u094d\u091f\u0930 \u0938\u0947 \u0915\u092c \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u0940 \u091a\u093e\u0939\u093f\u090f?<\/strong> <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0939\u0932\u094d\u0915\u093e \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092f\u093e \u091c\u0915\u0921\u093c\u0928 \u0915\u092d\u0940-\u0915\u092d\u0940 \u0906\u0930\u093e\u092e, \u0939\u0932\u094d\u0915\u0940 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0914\u0930 gentle stretching \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0939\u0930 \u0924\u0930\u0939 \u0915\u0947 <strong>Lower Back Pain<\/strong> \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917 \u092f\u093e \u0918\u0930\u0947\u0932\u0942 \u0909\u092a\u093e\u092f \u0909\u092a\u092f\u0941\u0915\u094d\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0947\u0964 \u092f\u0926\u093f \u0926\u0930\u094d\u0926 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0928\u093e \u0930\u0939\u0924\u093e \u0939\u0948, \u092c\u0922\u093c \u0930\u0939\u093e \u0939\u0948 \u092f\u093e \u0930\u094b\u091c\u092e\u0930\u094d\u0930\u093e \u0915\u0947 \u0915\u093e\u092e \u092a\u094d\u0930\u092d\u093e\u0935\u093f\u0924 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948, \u0924\u094b \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e \u092b\u093f\u091c\u093f\u092f\u094b\u0925\u0947\u0930\u0947\u092a\u093f\u0938\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0907\u0928 \u0938\u094d\u0925\u093f\u0924\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0938\u0932\u093e\u0939 \u091c\u0930\u0942\u0930 \u0932\u0947\u0902:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0915\u092e\u0930 \u0926\u0930\u094d\u0926 <strong>\u0915\u0908 \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0915 \u092c\u0928\u093e \u0930\u0939\u0947<\/strong> \u092f\u093e \u092c\u093e\u0930-\u092c\u093e\u0930 \u0932\u094c\u091f\u0924\u093e \u0930\u0939\u0947\u0964<\/li>\n\n\n\n<li>\u0926\u0930\u094d\u0926 \u092c\u0939\u0941\u0924 \u0924\u0947\u091c \u0939\u094b \u092f\u093e \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0922\u093c \u0930\u0939\u093e \u0939\u094b\u0964<\/li>\n\n\n\n<li>\u0926\u0930\u094d\u0926 \u0915\u092e\u0930 \u0938\u0947 \u092a\u0948\u0930 \u0924\u0915 \u092b\u0948\u0932 \u0930\u0939\u093e \u0939\u094b \u0914\u0930 \u0938\u093e\u0925 \u092e\u0947\u0902 <strong>\u0938\u0941\u0928\u094d\u0928\u092a\u0928, \u091d\u0928\u091d\u0928\u093e\u0939\u091f \u092f\u093e \u0915\u092e\u091c\u094b\u0930\u0940<\/strong> \u0939\u094b\u0964<\/li>\n\n\n\n<li>\u0915\u093f\u0938\u0940 \u0917\u093f\u0930\u0928\u0947, \u0926\u0941\u0930\u094d\u0918\u091f\u0928\u093e \u092f\u093e \u091a\u094b\u091f \u0915\u0947 \u092c\u093e\u0926 \u0915\u092e\u0930 \u092e\u0947\u0902 \u0926\u0930\u094d\u0926 \u0936\u0941\u0930\u0942 \u0939\u0941\u0906 \u0939\u094b\u0964<\/li>\n\n\n\n<li>\u092c\u0941\u0916\u093e\u0930, \u0905\u091a\u093e\u0928\u0915 \u0935\u091c\u0928 \u0915\u092e \u0939\u094b\u0928\u093e \u092f\u093e \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0915\u092e\u091c\u094b\u0930\u0940 \u091c\u0948\u0938\u0947 \u0905\u0928\u094d\u092f \u0932\u0915\u094d\u0937\u0923 \u092d\u0940 \u0939\u094b\u0902\u0964<\/li>\n\n\n\n<li>\u092a\u0947\u0936\u093e\u092c \u092f\u093e \u092e\u0932 \u092a\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u092e\u0947\u0902 \u0905\u091a\u093e\u0928\u0915 \u092c\u0926\u0932\u093e\u0935 \u0939\u094b\u0964<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0910\u0938\u0947 \u0932\u0915\u094d\u0937\u0923\u094b\u0902 \u092e\u0947\u0902 \u0915\u0947\u0935\u0932 \u092f\u094b\u0917 \u092f\u093e \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0928 \u0930\u0939\u0947\u0902\u0964 \u0938\u0939\u0940 \u0915\u093e\u0930\u0923 \u091c\u093e\u0928\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u091c\u093e\u0902\u091a \u091c\u0930\u0942\u0930\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937\" class=\"wp-block-heading\"><strong>\u0928\u093f\u0937\u094d\u0915\u0930\u094d\u0937<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5 Best Yoga Stretches for Lower Back Pain<\/strong> \u092e\u0947\u0902 Child\u2019s Pose, Cat-Cow Stretch, Knee-to-Chest Stretch, Pelvic Tilt \u0914\u0930 Gentle Supine Twist \u091c\u0948\u0938\u0947 \u0906\u0938\u093e\u0928 movements \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u092f\u0947 \u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 \u0939\u0932\u094d\u0915\u0940 \u091c\u0915\u0921\u093c\u0928, stiffness \u0914\u0930 mobility \u0938\u0947 \u091c\u0941\u0921\u093c\u0940 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0914\u0930 \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u0915\u093e\u0930\u0923 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0905\u0932\u0917-\u0905\u0932\u0917 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u094b\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0938\u092c\u0938\u0947 \u091c\u0930\u0942\u0930\u0940 \u092c\u093e\u0924 \u0939\u0948 <strong>\u0927\u0940\u0930\u0947 \u0914\u0930 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0938\u0940\u092e\u093e \u092e\u0947\u0902 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u093e<\/strong>\u0964 \u0926\u0930\u094d\u0926 \u0915\u094b \u0928\u091c\u0930\u0905\u0902\u0926\u093e\u091c \u0915\u0930\u0915\u0947 \u0915\u093f\u0938\u0940 posture \u0915\u094b \u091c\u092c\u0930\u0926\u0938\u094d\u0924\u0940 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092c\u091a\u0947\u0902\u0964 \u0928\u093f\u092f\u092e\u093f\u0924 \u0939\u0932\u094d\u0915\u0940 physical activity, \u0938\u0939\u0940 posture, \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0928\u0940\u0902\u0926 \u0914\u0930 \u0938\u094d\u0935\u0938\u094d\u0925 \u0935\u091c\u0928 \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u093e \u092d\u0940 \u0915\u092e\u0930 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0926\u093f \u0926\u0930\u094d\u0926 \u0932\u0917\u093e\u0924\u093e\u0930 \u092c\u0928\u093e \u0930\u0939\u0924\u093e \u0939\u0948, \u092c\u0939\u0941\u0924 \u0924\u0947\u091c \u0939\u0948 \u092f\u093e \u0909\u0938\u0915\u0947 \u0938\u093e\u0925 \u0938\u0941\u0928\u094d\u0928\u092a\u0928, \u0915\u092e\u091c\u094b\u0930\u0940 \u0905\u0925\u0935\u093e \u0905\u0928\u094d\u092f \u091a\u093f\u0902\u0924\u093e\u091c\u0928\u0915 \u0932\u0915\u094d\u0937\u0923 \u0939\u0948\u0902, \u0924\u094b \u0921\u0949\u0915\u094d\u091f\u0930 \u092f\u093e \u092b\u093f\u091c\u093f\u092f\u094b\u0925\u0947\u0930\u0947\u092a\u093f\u0938\u094d\u091f \u0938\u0947 \u0938\u0932\u093e\u0939 \u0932\u0947\u0928\u093e \u0905\u0927\u093f\u0915 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-embed wp-block-embed-embed\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"YAMepkgATX\"><a href=\"https:\/\/satvikvedahub.com\/en\/morning-yoga-for-beginners\/\">Morning Yoga for Beginners- 7 Yoga Asanas for Energy &amp; Wellness | \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917\u093e\u0938\u0928<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"\u201cMorning Yoga for Beginners- 7 Yoga Asanas for Energy &amp; Wellness | \u090a\u0930\u094d\u091c\u093e \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917\u093e\u0938\u0928\u201d \u2014 \" src=\"https:\/\/satvikvedahub.com\/morning-yoga-for-beginners\/embed\/#?secret=isoJ4P97Oo#?secret=YAMepkgATX\" data-secret=\"YAMepkgATX\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 id=\"fa-qs\" class=\"wp-block-heading\"><strong>FAQs<\/strong><\/h2>\n\n\n\n<h3 id=\"1-\u0915\u094d\u092f\u093e-\u092f\u094b\u0917-lower-back-pain-\u092e\u0947\u0902-\u092e\u0926\u0926-\u0915\u0930-\u0938\u0915\u0924\u093e-\u0939\u0948\" class=\"wp-block-heading\"><strong>1. \u0915\u094d\u092f\u093e \u092f\u094b\u0917 Lower Back Pain \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0915\u0941\u091b \u0932\u094b\u0917\u094b\u0902 \u092e\u0947\u0902 gentle yoga \u0914\u0930 stretching \u0915\u092e\u0930 \u0915\u0940 mobility \u0914\u0930 stiffness \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0907\u0938\u0915\u093e \u092a\u094d\u0930\u092d\u093e\u0935 \u0926\u0930\u094d\u0926 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0914\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0938\u094d\u0925\u093f\u0924\u093f \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 id=\"2-lower-back-pain-\u0915\u0947-\u0932\u093f\u090f-\u0915\u094c\u0928-\u0938\u093e-\u092f\u094b\u0917\u093e\u0938\u0928-\u0906\u0938\u093e\u0928-\u0939\u0948\" class=\"wp-block-heading\"><strong>2. Lower Back Pain \u0915\u0947 \u0932\u093f\u090f \u0915\u094c\u0928-\u0938\u093e \u092f\u094b\u0917\u093e\u0938\u0928 \u0906\u0938\u093e\u0928 \u0939\u0948?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Child\u2019s Pose \u0914\u0930 Cat-Cow Stretch<\/strong> \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0906\u0938\u093e\u0928 movements \u0939\u0948\u0902\u0964 \u0907\u0928\u094d\u0939\u0947\u0902 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0914\u0930 \u092c\u093f\u0928\u093e \u0926\u0930\u094d\u0926 \u092c\u0922\u093c\u093e\u090f \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<h3 id=\"3-\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u092e\u0947\u0902-\u092f\u094b\u0917-\u0915\u093f\u0924\u0928\u0940-\u0926\u0947\u0930-\u0915\u0930\u0928\u093e-\u091a\u093e\u0939\u093f\u090f\" class=\"wp-block-heading\"><strong>3. \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u0936\u0941\u0930\u0941\u0906\u0924 \u092e\u0947\u0902 <strong>5\u201310 \u092e\u093f\u0928\u091f<\/strong> \u0915\u0947 gentle stretches \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0938\u092e\u092f \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u092c\u0922\u093c\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p>\n\n\n\n<h3 id=\"4-\u0915\u094d\u092f\u093e-\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u092e\u0947\u0902-\u0930\u094b\u091c-\u092f\u094b\u0917-\u0915\u0930-\u0938\u0915\u0924\u0947-\u0939\u0948\u0902\" class=\"wp-block-heading\"><strong>4. \u0915\u094d\u092f\u093e \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u0930\u094b\u091c \u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u092f\u0926\u093f \u0939\u0932\u094d\u0915\u0940 stretching \u0938\u0947 \u0926\u0930\u094d\u0926 \u0928\u0939\u0940\u0902 \u092c\u0922\u093c\u0924\u093e \u0914\u0930 \u0921\u0949\u0915\u094d\u091f\u0930 \u0928\u0947 \u0915\u094b\u0908 \u092a\u094d\u0930\u0924\u093f\u092c\u0902\u0927 \u0928\u0939\u0940\u0902 \u092c\u0924\u093e\u092f\u093e \u0939\u0948, \u0924\u094b gentle \u0905\u092d\u094d\u092f\u093e\u0938 \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0924\u0947\u091c \u0926\u0930\u094d\u0926 \u0939\u094b\u0928\u0947 \u092a\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u0930\u094b\u0915 \u0926\u0947\u0902\u0964<\/p>\n\n\n\n<h3 id=\"5-\u0915\u092e\u0930-\u0926\u0930\u094d\u0926-\u092e\u0947\u0902-\u092f\u094b\u0917-\u0915\u092c-\u0928\u0939\u0940\u0902-\u0915\u0930\u0928\u093e-\u091a\u093e\u0939\u093f\u090f\" class=\"wp-block-heading\"><strong>5. \u0915\u092e\u0930 \u0926\u0930\u094d\u0926 \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u092c \u0928\u0939\u0940\u0902 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\" id=\"q-1-best-yoga-stretches-for-lower-back-pain-\u0930\u094b\u091c-\u0915\u0930\u0928\u0947-\u0938\u0947-\u0915\u093f\u0924\u0928\u0947-\u0926\u093f\u0928-\u092e\u0947\u0902-\u092b\u093e\u092f\u0926\u093e-\u0926\u093f\u0916\u0924\u093e-\u0939\u0948\">\u092f\u0926\u093f \u0926\u0930\u094d\u0926 \u092c\u0939\u0941\u0924 \u0924\u0947\u091c \u0939\u094b, \u091a\u094b\u091f \u0915\u0947 \u092c\u093e\u0926 \u0936\u0941\u0930\u0942 \u0939\u0941\u0906 \u0939\u094b \u092f\u093e \u092a\u0948\u0930 \u092e\u0947\u0902 \u0915\u092e\u091c\u094b\u0930\u0940, \u0938\u0941\u0928\u094d\u0928\u092a\u0928, \u091d\u0928\u091d\u0928\u093e\u0939\u091f \u0905\u0925\u0935\u093e bladder\/bowel control \u092e\u0947\u0902 \u092c\u0926\u0932\u093e\u0935 \u091c\u0948\u0938\u0947 \u0932\u0915\u094d\u0937\u0923 \u0939\u094b\u0902, \u0924\u094b \u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u092a\u0939\u0932\u0947 \u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0938\u0932\u093e\u0939 \u0932\u0947\u0902\u0964<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reference:<\/strong> <a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-effectiveness-and-safety?utm_source=chatgpt.com\">NCCIH \u2013 Yoga: Effectiveness and Safety<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>","protected":false},"excerpt":{"rendered":"<p>Medically reviewed by Dr. Piyush Kumar Last updated on: 8 August 2026 5 Best Yoga Stretches for Lower Back Pain [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2574,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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reviewed by Dr. Piyush Kumar Last updated on: 8 August 2026 5 Best Yoga Stretches for Lower Back Pain 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