Yoga Poses for Lower Back Pain

Yoga Poses for Lower Back Pain – Relieve Lower Back Pain Easily.

Medically Reviewed by Ashley Rosa

Written by Better Yoga Life Staff

Published on June 16, 2023

Is lower back pain troubling you? Don’t worry. You are not alone if that’s what you feel. The discomfort of lower back pain debilitates millions of individuals. Despite everything, hope persists. Engaging in yoga as a therapy can greatly alleviate lower back pain while enhancing overall health. Today you can relieve your lower back pain with the tools provided by this guide. In this guide, you will find a sequence of yoga poses that have been crafted particularly for targeting lower back pain and granting relief. How to properly practice yoga, and its benefits in relieving lower back pain, will be explained.

What Is Yoga?

Let’s get to its brass tacks. Yoga is an ancient practice. Having said that, it involves a combination of physical, mental, and spiritual exercises. But speaking of its creation, it originated in India and has been widely practiced for thousands of years. In addition, this type of therapy has gained popularity in Western countries in recent years because of its numerous health benefits.

Yoga is an excellent way to reduce stress, improve flexibility, and increase strength. It also helps to improve balance, focus, and mental clarity. Yoga poses for lower back pain are particularly beneficial for those who experience discomfort in this area. The gentle stretching and strengthening movements can help to alleviate tension, increase flexibility, and reduce inflammation in the lower back.

Yoga is a holistic practice that involves both physical and mental components. It promotes balance, harmony, and well-being in the body and mind. Whether you are a beginner or an experienced practitioner, yoga poses for lower back pain can be an excellent way to relieve discomfort and promote overall health and well-being. So, why not try it and experience the benefits for yourself?

How Can It Help with Lower Back Pain?

Yoga is a holistic practice that emphasizes the unity between mind and body. It is an ancient discipline that offers a range of physical and mental benefits. Practicing yoga can help reduce lower back pain and improve the overall quality of life.

Yoga stretches for lower back are an effective way to reduce pain and improve mobility. By targeting the muscles and joints in the lower back, these stretches can help improve flexibility, release tension, and reduce discomfort.

  • Some of the most effective yoga stretches for lower back include the Cat-Cow, Child, and Downward-facing Dog poses.
  • These poses stretch and strengthen the lower back muscles and promote spinal alignment, which can help reduce pain and discomfort.
  • However, it is important to approach yoga cautiously, especially if you have a history of lower back pain. Always listen to your body and avoid poses that cause pain or discomfort.

Overall, lower back yoga can be a helpful tool for managing lower-back pain. Practicing yoga regularly can improve your flexibility, strengthen your core, and reduce stress levels, all of which can contribute to a healthier, happier, and more pain-free life.

Benefits of Yoga for Lower Back Pain:

Yoga is an ancient practice that has become an effective tool for alleviating chronic lower back pain. Yoga provides numerous benefits that can help individuals struggling with lower back pain manage their symptoms effectively.

Some benefits of yoga for lower back pain include:

  1. Improved flexibility and mobility of the spine
  2. Reduced inflammation in the lower back
  3. Enhanced circulation to the lower back muscles
  4. Increased core strength and stability
  5. Decreased stress and tension in the body and mind
  6. Improved posture and alignment
  7. Strengthening of the muscles supporting the spine

Incorporating yoga into your daily routine can help reduce chronic pain, increase flexibility, and improve overall well-being. It is essential to approach yoga with mindfulness and focus on alignment, allowing for safe and effective practice.

Types of Yoga That Help Lower Back Pain:

When practicing yoga to alleviate lower back pain, it’s important to choose types of yoga that focus on stretching and gentle movement rather than strenuous physical activity. Here are some types of yoga that can help with lower back pain:

  1. Hatha Yoga:

This traditional form emphasizes holding poses and controlled breathing, which can improve flexibility and reduce muscle tension.

  • Restorative Yoga:

Restorative yoga uses props such as blankets, bolsters, and straps to support the body in gentle, relaxing poses that release tension and improve circulation.

  • Yin Yoga:

In yin yoga, poses are held for several minutes to target the deep connective tissues and promote flexibility and relaxation.

  • Iyengar Yoga:

This style of yoga uses props to support the body in precise, carefully aligned poses, which can help reduce pain and stiffness in the lower back.

  • Viniyoga:

Viniyoga focuses on individualized practice, with poses and breathing exercises tailored to the specific needs of each practitioner.

Yoga Postures That Help Alleviate Lower Back Pain:

  • Downward Facing Dog:

 This pose stretches the entire body, especially the hamstrings and lower back muscles.

  • Child’s Pose:

 This gentle pose provides a deep stretch to the lower back muscles while relaxing the mind.

  • Cat/Cow Stretch:

 This gentle flow between two poses helps warm up and loosen the spine while stretching the lower back muscles.

  • Sphinx Pose:

This pose helps strengthen the lower back muscles while stretching the chest and shoulders.

  • Triangle Pose:

This pose stretches the hamstrings, hips, and lower back muscles while improving balance and stability.

When practicing yoga for lower back pain, it’s important to focus on slow and deliberate movements, listen to your body, and not push beyond your limits. Always consult a healthcare professional before starting a new exercise routine, especially if you have pre-existing conditions or injuries. It’s also important to use props like blocks, blankets, and straps to help support your body and ease into the poses.

Yoga Poses to Avoid When Experiencing Lower Back Pain

While yoga can be an excellent way to alleviate lower back pain, certain poses can exacerbate the issue. It is crucial to avoid poses that put excessive pressure on the lower back, such as forward folds or backbends. Here are some poses to avoid:

  • Seated Forward Fold (Paschimottanasana)
  • Standing Forward Fold (Uttanasana)
  • Wide-Legged Forward Bend (Prasarita Padottan asana)
  • Camel Pose (Ustrasana)
  • Wheel Pose (Chakrasana)

These poses significantly stress the lower back, causing discomfort and pain. Additionally, avoiding jerky movements, sudden twists, and excessive strain is crucial when practicing yoga to help alleviate lower back pain.

Tips for Practicing Yoga to Help Lower Back Pain:

Practicing yoga regularly can help alleviate lower back pain, but practicing with care and mindfulness is important. Here are some tips to keep in mind when practicing yoga to help relieve lower back pain:

  1. Remember, the goal of yoga is not to strain yourself but to release tension and find relaxation.
  2. Use props like blankets, blocks, and straps to help modify poses and avoid putting unnecessary stress on your lower back.
  3. Warm up before practice by doing gentle stretches to loosen up the muscles and joints in your lower back.
  4. Engage your core muscles during every pose, as this will help support your lower back and prevent it from being overstrained.
  5. Focus on breathing deeply and mindfully, releasing tension and inviting relaxation into your body.
  6. Try maintaining good posture and alignment in each pose, paying special attention to keeping your spine neutral.
  7. Take breaks whenever necessary, and never hesitate to modify a pose if it doesn’t feel comfortable or safe for your lower back.

Be patient, and don’t be afraid to experiment with different poses and modifications to find what feels best for your body. Remember that yoga is not a one-size-fits-all practice; what works for someone else may not work for you.

Additional tips on practicing yoga for lower back pain:

  • Stay hydrated before and during practice to keep your muscles and joints lubricated.
  • Avoid practicing yoga in high humidity or extreme temperatures, which can exacerbate lower back pain.
  • Incorporate restorative poses like Child’s Pose, Sphinx Pose, and Supported Bridge Pose into your practice for relaxation and tension release.
  • Gradually build up the intensity and duration of your practice, and don’t overdo it if you’re experiencing acute lower back pain.
  • Stay aware of any sensations or discomfort in your lower back throughout your practice, and adjust your poses or stop if necessary.


Incorporating yoga into your routine can be an effective way to relieve lower back pain. Not only does yoga provide physical benefits, such as improved flexibility and strength, but it can also help to reduce stress and promote relaxation. You may experience less pain, increased mobility, and overall well-being by practicing yoga regularly.

It is important to note that yoga should be used as a complementary treatment, not a medical care substitute. If you are experiencing chronic or severe lower back pain, it is recommended that you consult with a healthcare professional before starting a yoga practice.

Remember to start slowly, listen to your body, and modify poses as necessary. You may relieve your lower back pain through patience and persistence through yoga.

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