Top 10 Yoga Poses To Ease Lower Back Pain

Anyone who has ever experienced lower back pain knows how incredibly debilitating it can be. From standing and walking to even sitting and laying down, lower back tension inhibits your movements and can make even the simplest tasks seem painful and difficult.

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Lower back tension can be due to many factors, including muscle imbalances, poor posture, weak upper back muscles, too tight chest muscles, or even tightened hip flexors. Luckily, you can strengthen your back and release the tension with stress-busting yoga moves, which work to stretch and lengthen the muscle fibres, giving you some much-needed release that’s even backed by science. A recent study in the National Institutes of Health found that weekly yoga classes or intensive stretching sessions are both effective at reducing lower back pain and improving mobility.

The following yoga exercises for back pain can be completed within the comfort of your own home. Incorporate this short yoga workout into your regular fitness routine three to four times a week, and you may notice an improvement.

1. Pigeon Pose

The pigeon pose is excellent for releasing tight hip flexors. When hip flexors are tight, they put pressure on the lower back. This movement is beneficial if you are already experiencing back soreness, as it can release tension by stretching the your entire back. With that being said, it can also be completed to increase flexibility and to decrease the chance of a future injury.

  • To get into pigeon pose, start in a tabletop position.
  • Bring one foot up in front of you on the ground and bend your knee and rest that leg on the ground.
  • Bring the opposing leg out straight behind you.
  • You can remain with your upper body straight, or curl forward and rest your head or forearms on the ground.
  • Hold for 30 seconds to one minute before switching leg positions. Complete 2-3 times on each side.

2. Child’s Pose

Child’s pose works to release tension in the lower back by putting the body in a position where there is minimal pressure on those muscles. In addition, it curves the back, giving you a chance to gently stretch the muscle fibres.

  • To get into position, sit back onto your heels and then extend your arms forward into a stretched out position.
  • You can adjust your hips to be wider if it feels more comfortable.
  • Hold this position for one minute or longer 2-3 times.

3. Forward Bend

The forward bend is a simple movement that stretches out the entire back, allowing your weight to shift out in front of you. This removes any back pressure, and allows the muscles to relax and stretch. The forward bend is helpful to decrease soreness in the lower and upper back, as well as neck soreness As with most stretches, this move can also be used to prevent pulling or straining your lower back muscles.

  • Start in an upright position and curl forward by extending your arms and head into a hanging position in front of you.
  • Focus on letting go of holding the position and let your upper body hang there for the ultimate tension release.
  • Hold for 30 seconds to one minute 2-3 times.

4. Cat-Cow Pose

The cat-cow pose is an active release for tension because it involves a dynamic movement along with stretching. This movement is beneficial for lower back soreness, because it takes you through the entire range of motion to work out any kinks or tight muscles that could be affecting the lower back.

  • Begin in a tabletop position with your hands and knees on the ground.
  • Next, curl your spine upward as you lower your head toward the ground.
  • Hold this position for as long as you would like before releasing the rounded position and curling the spine toward the ground with your head and neck up.
  • Try to maintain a neutral neck position throughout the movement.
  • Complete 3-5 slow repetitions at a time.

5. Downward Dog

 This classic yoga pose relieves tension in your lower back by stretching out all of your back muscles and shoulders in a comfortable, angled downward position.

  • Start on your hands and knees and then plant both feet into the ground.
  • Your legs can have a slight bend in them, but aim to keep them straight.
  • Next, walk your feet up so that your butt is up in the air.
  • You should be looking down with a neutral head, neck and spine. In addition, your fingers should be spread wide to accommodate and support the movement.
  • Hold for about one minute 2-3 times.

6. Sphinx

The sphinx pose is ideal for lower back pain relief. Again, this stretch can be used to prevent injury or to release current tension.

    1. Lay down on your stomach.
    2. Next, place your forearms in front of you with palms facing down.
    3. After that, look directly in front of you with your chest open, causing a slight curve in your lower back.
    4. Make sure to keep your neck neutral and avoid strain throughout the movement.
    5. Hold for 30 seconds 2-3 times.

7. Triangle Pose

The triangle pose works to release lower back pain on each side individually. This yoga sequence for back pain stretches out the sides of your lower back to make sure that there is pain relief from every angle.

  • Start with your right foot facing forward and your left foot pointing to the right.
  • Your legs should be in a lunge type position, but straight instead of bent.
  • Next, lower your left hand to your right foot and keep your right arm extended up in the air.
  • Be sure to keep your chest open and your gaze upward toward your right arm.
  • Hold this position for 30 seconds 2-3 times on both sides.

8. Upward Facing Dog

Upward facing dog not only stretches your lower back, but it strengthens it too. This move doubles as one to prevent injury via stretching and building muscle.

  • Lay down on your stomach and place both hands in front of you.
  • Next, push away from the ground and make sure your gaze is facing forward.
  • Make sure that your chest is out and your shoulders are rolled back.
  • Hold this position for 30 seconds 2-3 times.

9. Seated Forward Fold

This movement helps to release tension and muscle tightness from your neck all the way to your lower back. It works to prevent strains as well as stretch out lower back muscles with chronic soreness.

  • First, sit upright and fold your upper body forward over your lower body.
  • Next, extend both of your arms toward your feet.
  • Lower your head into your lap as you stretch out your back.
  • Hold for one minute 2-3 times.

10. Lunge With Back Bend


 This yoga move can be completed individually on both the left and right sides. It works on the flexibility and mobility of your back muscles to prevent future injury.

  • Begin in a lunge position with your right foot forward and your left foot back.
  • Next, bend your right leg and extend your arms overhead, curving your back.
  • Hold this position for 30 seconds 2-3 times.