What Yoga Poses Help With Lower Back Pain


Lower back pain is a common problem experienced by millions of Americans each year, and often it impairs daily life and limits activity. Fortunately, yoga can provide relaxation, flexibility, and strength to help manage or reduce back pain. Practiced regularly, yoga poses have been proven to be an effective form of physical therapy and pain relief for people with lower back issues. Below are some of the best poses that can help alleviate lower back pain.

Common Yoga Poses For Lower Back Pain:

1. Downward facing dog: This pose helps to strengthen the extensor muscles in the trunk region. It stretches all the major muscle groups in your body from toes to fingertips, creating space along your spine for improved mobility and decreased discomfort over time.

2. Cat-cow flow: This pose helps you move through tight areas around the lumbar spine while providing support through core engagement and creating a sense of liberation across your whole body as you move with breath awareness throughout it.

3. Child’s Pose: This pose opens up hips while placing gentle pressure on the low back area which allows blood to flow freely, bringing healing energy into tight spots around your vertebrae and supporting healthy movement.

4. Locust Pose (Salabhasana):This post strengthens the glutes, hamstrings and lower back muscles reducing strain on the surrounding ligaments leading to better coordination of hip movements for improved posture overall – easing chronic low back issues!

Simple Poses toEase Lower Back Pain

There are several yoga poses that can help to ease lower back pain. One such pose is the Downward Dog. Start by coming onto all fours, then press your hands into the floor and lift your hips up toward the ceiling to make an upside-down V-shape with your body. You should feel a nice stretch in your entire backside, as well as a release of tension in your lower spine.

Another pose is Child’s Pose. Begin on all fours, and then bring your big toes together and sit back on your heels. Lower your chest onto the ground and reach for your feet with both arms stretched out in front of you. You may even be able to relax fully into this position and find that deep breath you weren’t able to take before; allowing you to let go of tightness in deep areas of muscles in the lower back.

Finally, one more helpful pose is Cat-Cow Pose sequence. This one helps improve mobility and flexibility, while reducing stiffness within the spine, particularly beneficial for those suffering from lower back pain or sciatica. Start off on all fours again, with wrists below shoulders and knees below hips; keep spine long as you curving it first up in Cow Pose, rounding out through belly and chest, then curving it down into Cat Pose arching through upper back towards ceiling; repeat this flow for ten breaths to unlock tension held in surrounding muscles of lower back area

Intermediate Techniques For Thorough Lower Back Pain Relief

Cat-Cow pose: This pose can help to warm up and stretch the spine, helping to alleviate lower back pain. To do this pose, start in a tabletop position with your hands and knees placed firmly on the ground. As you inhale, arch your spine up towards the sky while tucking your chin towards your chest. On the exhale bring your belly towards the floor while rounding your back and looking towards the ceiling.

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Cobra Pose: This dynamic backbend will gently open up the entire upper body, relieving tension in the lower back. To do this pose, start lying face-down on your mat with feet pointing down and toes lightly touching each other. On an inhale press down through the palms of your hands and slowly lift chest away from mat lifting through chin to a comfortable position. Hold for three deep breaths then begin to release slowly as you exhale pressing stomach into mat and relaxing muscles of arms.

Supported Bound Angle pose: Lie down on a yoga mat and draw your legs together bringing feet close to hips ” away from the knees. Use bolsters or blankets under hips for support creating enough length that there is no compression of lower back. Let arms relax out by sides on floor with eyes closed focusing on slow, deep breathing in through nose & out through mouth for several minutes. Both thighs should be softening towards floor allowing tightness in hip area to ease up as time passes and increasing flexibility in spine & stretching lower areas of body as well as re-aligning vertebrae of lower-to-mid back where lot of tension resides & pain often stems from when dealing with chronic lower back issues

Powerful Advanced Poses to Target Lower Back Pain

The following yoga poses are more advanced and should be done with caution if you have lower back pain. It is important to focus on your breath and tune in to what your body is telling you. If any of these poses cause pain or discomfort, please stop and speak to your health care provider.

Half Frog Pose: This pose opens the hips, stretches the hamstrings, and releases tension in the lower back area. Begin by laying on your stomach with feet hip-width apart and arms extended parallel with each other. Gently bring your left leg over towards your right side with knee bent. Be mindful that there is no strain here and that keeping a relaxed neck helps increase the comfortability of this stretch for your lower back.

Cobra Pose: This asana strengthens and lengthens the muscles of the spine which can help reduce lower back pain among other ailments. Begin by lying face down with legs pressed together – with tops of the feet (the meaty part just before the toes) pressing into the mat. Place palms flat on either side of chest and press up while keeping elbows close to ribs. Pay attention to how this feels in your lower spine area without pushing too far into it, allowing softness and length to enter instead!

Spinal Twist: A gentle twist may help release tension in all areas of the spine including that of our lumbar region (lower back). Start off seated comfortably with both legs crossed in front of you so that they form a “X” shape against both sides of thighs simultaneously; try not to let one thigh lean more forward than another – keep them even!. Now, exhale deeply as you gently twist torso toward one knee at a time; ensure that there is no strain felt in either hip joint or sacrum (lowest vertebrae of spinal cord) when doing this movement specifically targeting just releasing those muscles which surround our lumbar region!

Common Misconceptions When Doing Yoga Poses For Lower Back Pain

Misconception 1: Doing too many poses in one session is beneficial. While it may be tempting to attempt all the poses that claim to offer relief, doing too many can actually cause more harm than good and lead to further injury.

Misconception 2: Trying to push yourself beyond your limit will give you faster results. Muscles need time to warm up and regulate following a movement, particularly when dealing with any sort of chronic pain issue. Over-stretching can result in further irritation and more pain instead of lessening it.

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Misconception 3: Fearful avoidance of certain poses best deals with back pain. Avoiding certain yoga poses out of fear or apprehension is not recommended. Poses can often be modified or changed so they can be done while providing the same benefit as the more difficult version, but without increasing risk of injury or exacerbating existing pain.

Misconception 4: Yoga automatically resolves all lower back issues. Injuries and medical issues require attention from a medical professional for proper diagnosis and treatment. Always consult with your doctor before attempting any new physical activity regimen, especially if there is an existing medical condition present such as herniated core discs or sciatica.


Creating a Yoga flow that focuses on lower back pain can be beneficial in reducing its symptoms. Start by focusing on poses that help increase the mobility of your spine, such as different seated cat/cow variations and spinal twists. Move into poses that strengthen the core muscles and lower back like Cobra, Locust, and Dead Bug Pose. Finally end the practice with restorative postures such as Child’s Pose, Reclined Pigeon, and supported Fish. Using props as needed to support your body during more challenging poses can also help keep you safe from injury and make it easier to stay in the pose for a longer duration. Remember to practice slowly and mindfully with one breath per pose; this will ensure that you are able to target the areas of your body affected by the lower back pain without causing any strain or aggravating the injury.


If you suffer from lower back pain, there are yoga poses that can help reduce symptoms and improve overall back health. The following poses are recommended:

1. Child’s Pose (Balasana): This pose gently stretches out the spine and hips, relieving tension in the lower back.
2. Cat Cow (Marjaryasana-Bitilasana): This pose helps stretch out your back and shoulders while also strengthening your abdominals, which helps support the spine.
3. Downward Facing Dog (Adho Mukha Svanasana): This active stretch lengthens the spine and releases tension in the neck and back muscles.
4. Standing Forward Bend (Uttanasana): This beginner-friendly pose is great for stretching tight muscles in the lower back and hamstrings.
5. Seated Half Spinal Twist (Ardha Matsyendrasana): This twist increases flexibility in your hip flexors, helping relieve discomfort in your lower back as well as improving digestion.
6. Locust Pose (Salabhasana): Lying on your stomach, this posture strengthens abs, glutes, and spinal extensors to alleviate lower back pain while increasing flexibility of hip joints.
7. Bridge Pose (Setu Bandha Sarvangasana): This pose stretches out core muscles and encourages circulation throughout the body to promote healing of a sore or strained lower back or spine..
8. Corpse Pose (Savasana): Savasana helps realign your vertebrae as it relaxes all of your muscles after completing other yoga postures during a practice session

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