Yoga poses for lower back pain relief

If you suffer from lower back pain, you know how much it can disrupt your daily life. Simple activities like sitting, lifting objects, or even just standing can become agonizing. While there are many medical options for back pain treatment, yoga offers a way to find relief through natural movement and poses. Certain yoga postures can stretch, strengthen, and realign the structures in the back to provide back pain relief.

What Causes Lower Back Pain

Before learning how yoga helps back pain, it helps to understand what underlying issues contribute to the problem in the first place. Common causes of pain in the lower back include:

  • Bulging or herniated discs – Discs act as cushions between the vertebrae. When they slip out of place or rupture, it puts pressure on nerves.
  • Arthritis – Spinal osteoarthritis causes swelling along the vertebrae leading to joint stiffness.
  • Muscle strains – Overexertion from heavy lifting or sudden movements can strain low back muscles.
  • Skeletal irregularities – Scoliosis, lordosis, and other spine shape issues alter movement causing pain.

Yoga positions that gently stretch and strengthen the back can effectively target the muscular and skeletal contributors to low back discomfort. Relieving tension and realigning the structures offers back pain relief.

Cat Cow Pose

The basic cat cow pose transitions your back from an arched to rounded shape which massages and loosens up spinal muscles. To perform this yoga posture:

  • Support yourself on hands/knees in a tabletop position
  • Inhale while lifting chest down and arching spine up
  • Exhale while rounding spine toward ceiling

Smoothly flowing from upward facing cow to downward cat shapes stretches out the entire back gently. Try 5-10 cycles slowing down the transitions focusing on full range of motion.

Child’s Pose

For a very gentle back release, the child’s pose extends your back muscles fully to let gravity gently stretch your spine. To get into child’s pose:

  • Kneel on floor and slide glutes back toward feet
  • Reach arms forward lowering chest to legs
  • Relax back muscles letting spine be gently pulled

Many yogis find child’s pose soothing by both physically relaxing back tension and reducing mental stress. Hold the pose for 30-60 seconds releasing down fully.

Knee to Chest

Bringing knees into your chest offers a therapeutic lower back relief by flexing the spinal vertebra. To safely perform this stretch:

  • Lie flat on back bend knees into chest area
  • Wrap hands around right knee pulling it gently tighter to body
  • Hold for 20 seconds then repeat drawing left knee in

The flexing motion gives an excellent lower spine massage. For extra benefit, gently rock knees side to side across body 10 times holding them into your chest.

Bridge Pose

Bridge pose strengthens lower back muscles supporting good alignment and takes pressure off discs. To properly do this back-healthy posture:

  • Lie on back, bend knees with feet flat on floor
  • Push down through heels to raise hips up
  • Extend the lift as high as you can by squeezing glutes
  • Hold raised bridge for 5 slow breaths before lowering

Aim to lift hips high enough to make a relatively straight line from knees to shoulders. If you have neck issues avoid letting the head hang and press chin toward chest instead. Repeat bridge pose 3-5 times being sure to engage core not just throwing hips up.

Downward Facing Dog

A yoga classic, downward dog both strengthens lower back tissues and realigns overall posture into the natural spine shapes. To properly achieve the pose:

  • Place hands and feet shoulder/hip-width distance apart
  • Walk hands forward lifting hips to form inverted V-shape
  • Push hips up and back to straighten legs energizing back of legs
  • Hold for 5-8 breaths pushing chest back toward thighs

The downward lift and pull backwards elongates lower back muscles and lightly decompresses spinal discs increasing mobility. Work at straightening legs while keeping a strong inverted V-shape pushing chest back.

Supine Spinal Twist

Twisting postures improve spinal flexibility and provide an intervertebral disc massage to relieve back tension all along the spine. Here’s how to gently twist:

  • Lie flat on back bend right knee placing foot on floor
  • Raise straightened left leg crossing it gently over right leg
  • Twist shoulders/head over to lowered right side
  • Turn gaze right hold for 30 seconds and repeat other side

Keep shoulders pressed down fully so the twist happens through the thoracic and lumbar spine rather than shoulders. Complete at least 5 repetitions per side breathing fully on each twist.

Supported Fish Pose

The supported fish pose opens the front of the spine in a back bend to create space between vertebrae for decompression. Set up supported fish by:

  • Lie flat place yoga block lengthwise along spine
  • Carefully arch backward to rest upper back down onto block
  • Let head gently release backward

For lower back pain focus on keeping tailbone pressed firmly to floor as you stretch chest upward to avoid overarching. Hold gentle supported backbend for 2 minutes breathing slowly into torso for greatest relief effects.

Yoga for Back Pain Precautions

While therapeutic, beginner yoga students and those with medical conditions should take precautions and talk to a doctor before starting a yoga routine. Those with back injuries should avoid strong back bends and twists which could exacerbate issues. If a position causes sharp increases in back pain do not continue the posture.

Beginners should focus on relaxation and gentle stretches learning proper alignment before attempting more complex poses. When done correctly, a regular gentle yoga practice shows promise for effectively easing chronic back discomfort issues. Learning from an experienced teacher perfects form to maximize benefits.


Yoga’s holistic full body approach offers an excellent way to find relief from ongoing troublesome back pain. Done properly, yoga postures relax and extend muscle tension while also realigning skeletal structures. Stick to basic back healthy poses focusing on good alignment and movement quality. Consistency is key so aim to stretch your back gently with yoga daily. Alleviating back pain improves quality of life by restoring mobility and flexibility helping you function better. A pain-free back lets you confidently return to all your regular physical daily living activities.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *