Yoga Poses for Lower Back Pain

Lower back pain can be a persistent and debilitating issue. Fortunately, there are some yoga poses that can help alleviate this pain. Even if you don’t have a regular yoga practice, these poses are simple enough for anyone to do at home. So, let’s get started!

Yoga Poses for Lower Back Pain

Table of Contents

Downward Dog Pose (Adho Mukha Svanasana)

This pose is commonly used in many yoga classes, so chances are you’re familiar with it. It stretches the spine and strengthens the arms, legs, and feet. To do this pose, start on all fours with your hands directly under your shoulders and your knees directly under your hips.

Spread your fingers wide, then tuck your toes and lift your hips up and back as you straighten your legs. Push into the ground through all four corners of both feet while lengthening the tailbone towards the floor and draw the chest towards the thighs. Hold for 10-20 seconds before releasing back onto all fours.

Seated Spinal Twist (Marichi’s Pose)

This pose helps to relieve tightness in the lower back by lengthening the spine while twisting it gently side-to-side. Begin seated on a mat or blanket with both legs outstretched in front of you. Bend one knee in towards your chest, then place that foot outside of the opposite thigh near your hip crease.

Place one hand behind you for support as you twist from side to side, using your core muscles to deepen each twist slightly more than before each time you switch sides until you feel a gentle stretch along your spine from top to bottom. As an alternative option, turn only as far as feels comfortable and keep both hands resting on each knee rather than placing one hand behind for support if needed for comfortability or balance reasons.

Bridge Pose (Setu Bandha Sarvangasana)

This pose opens up tight muscles in between vertebrates, thereby relieving pressure on nerves which often cause lower back pain sensations or discomfort. Lie flat on your back with knees bent and feet flat on the ground hip-width distance apart close to the buttocks area so they press down into the floor when lifting hips off mat/ground similar to an upward facing dog position but lying down instead of standing upright position..

Lift hips off the floor, pressing palms into the floor beside body if feeling extra stability, then slowly release them down again one vertebrate at a time, repeating multiple times until easing off sensation in the lower back area has been achieved before completely releasing out of position downwards from here you can remain still or move into different positions such as Child’s Pose (Balasana).


Yoga is an excellent way to reduce lower back pain naturally without medications or invasive treatments. Downward Dog Pose, Seated Spinal Twist, and Bridge Pose are just three of many yoga poses that can help relieve tightness in muscles around vertebrates.

This helps with reducing pressure on nerves which often cause discomfort in our lower backs due to everyday activities like sitting at desks too long or carrying heavy items improperly, etcetera over time leading up frequent flare ups when not addressed correctly through stretching regularly.

So take care of yourself today by taking breaks throughout the day, getting up, walking around, stretching doing some yoga when possible because prevention really is key here! Remember -you’re worth it! Good luck!


Should I do yoga if my lower back hurts?

If you’re experiencing lower back pain, the right exercise regimen can facilitate healing and increase strength. Yoga has become an increasingly popular option for managing chronic pain, as it integrates deep breathing, gentle stretching, and postures designed to improve the health of your spine. Before getting started with a yoga practice, however, it’s important to discuss the potential benefits and risks with your doctor. Many modifications or ways of avoiding physical strain are available if you have existing low back issues. With thoughtful instruction from a qualified teacher, yoga can play an important role in regaining the strength of your lower back and potentially reduce the frequency or intensity of future flare-ups.

Which yoga should not be done with back pain?

Yoga can be a great way to stay healthy and keep your body in shape, but certain practices should be avoided if you are suffering from back pain. Backbends and any poses that require the practitioner to arch their back should be avoided as they often place too much stress on the spine. Inversions such as shoulder stand and headstands should also be avoided until the back pain completely resolves because of the strain these poses cause on the spine. Similarly, poses that involve deep twisting of the torso should be approached with caution and not done if any strain is present. Gentle stretches and regular breathing exercises that focus more on relaxation than strength and flexibility can provide relief for people with back pain without aggravating their condition further.

How do I loosen my lower back with yoga?

Yoga is a powerful practice for relieving lower back pain. It targets the spots deep in your muscles that cause stiffness, as well as developing flexibility in your spine and hips. Core focused poses like cat-cow, plank, and cobra will target your lower back while strengthening other muscles that can help stabilize it. Additionally, stretches such as child’s pose and down dog can improve mobility by loosening tight hamstrings, which are often the root of lower back pain. Taking advantage of these poses can be key to unlocking a healthier spine and enjoying a life free from unnecessary restriction caused by poor mobility or discomfort.

Leave a Comment