Lower back pain is one of the most common physical ailments worldwide. Whether it stems from sitting too long, poor posture, injury, or stress, back discomfort can greatly affect daily life. Fortunately, yoga offers safe, gentle stretches that can help relieve tension and restore mobility. When done consistently and mindfully, yoga poses can soothe the lower back, improve posture, and prevent future pain.
In this article, we’ll explore gentle yoga poses specifically designed to ease lower back pain, along with tips to practice safely and effectively.
Why Yoga Helps Lower Back Pain
Yoga combines stretching, strengthening, and breath awareness—making it a powerful tool for back health. Here’s how it helps:
- Lengthens tight muscles in the hips, hamstrings, and spine
- Strengthens the core and lower back to support spinal alignment
- Promotes better posture and body awareness
- Relieves tension and stress, which can contribute to back pain
- Improves circulation and mobility in the lumbar area
Tips Before You Start
- Move slowly and gently—never force a stretch
- Breathe deeply to encourage relaxation and muscle release
- Use props like pillows, yoga blocks, or blankets for support
- Stop any pose that causes pain or sharp discomfort
- Practice on a soft surface or yoga mat to cushion joints
Gentle Yoga Poses for Lower Back Relief
1. Child’s Pose (Balasana)
A restful posture that gently stretches the spine and relieves tension.
How to Do It:
- Kneel on the floor, bring big toes to touch, and widen your knees
- Sit back on your heels and fold forward, resting forehead on the mat
- Extend your arms forward or let them relax by your sides
- Breathe deeply for 30 seconds to 2 minutes
Benefits: Relieves pressure in the lower back and gently stretches hips
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
A simple spinal flow that warms up and lubricates the back.
How to Do It:
- Begin on hands and knees, wrists under shoulders, knees under hips
- Inhale: arch your back, lift your chest and tailbone (Cow)
- Exhale: round your spine, tuck your chin and tailbone (Cat)
- Continue flowing with the breath for 1–2 minutes
Benefits: Increases flexibility and reduces stiffness in the lower spine
3. Supine Twist (Supta Matsyendrasana)
A gentle twist to release tension from the lower back and spine.
How to Do It:
- Lie on your back, hug your knees to your chest
- Drop both knees to one side, keeping shoulders grounded
- Extend the opposite arm and gaze away from the knees
- Hold for 30 seconds to 1 minute, then switch sides
Benefits: Stretches lower back and hips, helps release tight spinal muscles
4. Knees-to-Chest Pose (Apanasana)
A calming pose that eases lower back tension and soothes the nervous system.
How to Do It:
- Lie on your back and draw both knees toward your chest
- Wrap your arms around your shins and gently rock side to side
- Hold the pose for 30 seconds or more
Benefits: Gently massages the lumbar spine and hips
5. Bridge Pose (Setu Bandhasana)
A mild backbend that strengthens the glutes and supports spinal alignment.
How to Do It:
- Lie on your back with knees bent, feet hip-width apart
- Press your feet into the floor and lift your hips slowly
- Keep your shoulders and arms on the mat
- Hold for 5–10 breaths, then lower down
Benefits: Strengthens the lower back, glutes, and hamstrings
6. Sphinx Pose
A low backbend that builds strength in the lumbar region without compression.
How to Do It:
- Lie on your belly, legs extended back
- Prop yourself up on your forearms, elbows under shoulders
- Gently press into your arms and lift your chest
- Keep the lower back relaxed and shoulders down
Benefits: Increases spinal mobility and strengthens back muscles
7. Seated Forward Fold (Paschimottanasana)
A calming stretch that targets the hamstrings and relieves tension in the spine.
How to Do It:
- Sit with legs extended straight
- Inhale, lengthen your spine; exhale, hinge forward from the hips
- Let your hands rest on your legs or feet
- Use a strap if needed to avoid rounding the back
Benefits: Loosens hamstrings and lower back, improving flexibility
8. Reclining Pigeon Pose (Figure Four Stretch)
Opens the hips, which often hold tension that radiates into the lower back.
How to Do It:
- Lie on your back, bend both knees
- Cross your right ankle over your left thigh
- Thread your hands behind your left thigh and gently pull in
- Hold and breathe deeply, then switch sides
Benefits: Stretches the glutes and piriformis, reducing back strain
Optional: Use Breath to Deepen the Benefits
Deep Belly Breathing
Practicing breathwork while holding each pose can significantly improve relaxation and tension release.
Try this:
- Inhale deeply through your nose, expanding your belly
- Exhale slowly through the mouth or nose, releasing tension
- Use this breath pattern while holding each pose for maximum relief
Practice Routine for Lower Back Relief
Try this 10- to 15-minute daily routine:
- Child’s Pose – 1 minute
- Cat-Cow – 1–2 minutes
- Knees-to-Chest – 1 minute
- Supine Twist (both sides) – 1 minute each
- Sphinx Pose – 30 seconds
- Bridge Pose – 5–8 breaths
- Reclining Pigeon – 1 minute per side
- Finish with Savasana and deep breathing – 2–3 minutes
Final Thoughts: Be Gentle, Be Consistent
When it comes to relieving lower back pain with yoga, consistency and mindfulness matter more than intensity. These gentle poses are accessible to most people and can be modified for all levels. Always consult a healthcare professional if your pain is severe or persistent.
With regular practice, yoga can help you not only manage lower back pain but also improve strength, posture, and overall well-being. Let each breath guide your movement and allow your body the time it needs to heal and feel better.