Top 12 Yoga Poses for Lower Back Pain: Why It Works, Do's and Don'ts

August 11, 2019 6 min read

Top 12 Yoga Poses for Lower Back Pain: Why It Works, Do's and Don'ts


Lower back pain can cause immense discomfort. Even something as simple as sitting on a chair can become dreadful. Lower back pain can be caused by week muscles and tighten rotators. Yoga for lower back painwill help alleviate some of the pain and keep your spine in shape. Yoga is all about maintaining posture and stretching the muscles.

You’ll get to know about top 12 yoga poses to alleviate lower back pain but first read a few yoga tips to get started.

Why Choose Yoga For Lower Back Pain?

Yoga has always been the go-to for people who have back pain. Chiropractors and physiotherapists can be a bit over budget. And most of them make you do the same poses as in yoga. Yoga for lower back pain is the best way to release tension in your muscles.

Yoga is a practice which is focused on stretching your muscles. It releases tension and keeps the muscles moving. It doesn’t build strength, unlike weight lifting, and shouldn’t be used to build up core strength.

Lower back pain can be caused by weak back muscles and tight hip muscles. If the rotators and flexors in the pelvis are too tight, the lower back can come under stress. Similarly, if your lower back muscles are too weak, the weight of the body can be a burden.

If you have lower back pain, consult with a physician first to ensure it’s nothing serious. Then start doing yoga for lower back pain.It is recommended to start with a trainer first, but you can do these exercises at home too.

12 Yoga Poses for Lower Back Pain:

1. Cat and Cow Pose:

This is the most popular pose in yoga for lower back pain.In this, two stretches are involved. First is the cow stretch. For this, you need to get down on your knees and hands. Keep your hands aligned with the shoulders while your knees should be in-line with your hips.

Cow pose

Take a deep breath in and look up while pushing your stomach down. This should curve your spine. Maintain for a few seconds, then exhale and arch your back upwards. This is the cat stretch. Repeat for 1 minute.

Cat Pose

2. Sphinx Pose:

For the sphinx pose, lie on your stomach with your legs straight and elbows under your shoulders. Now gently lift up your upper body and the head.

Make sure you don’t apply all the force on your elbows and are using your mid to push yourself up. Hold this pose for up to 3 minutes, and then relax by lowering your upper body first.

Sphinx Pose

3. Bridge Pose:

This pose works out your abdomen, buttocks, lower spine, and hamstrings. Lie flat on your back with your legs bent, feet and palms flat on the floor. Now gently lift up your pelvis into the air until your body is straight.

Be sure to lift yourself using the muscles in your back, and press down on your hands and feet for added support. Hold for 1 minute then relax by slowly pulling your spine back down to the floor. Remember to breathe deeply during the exercise.

Bridge Pose

4. Two-Knee Spine Twist:

This spine twist will help restore movement in your lower back. Lie flat on your back with arms extended to the sides. Slowly lift your knees to your chest until your thighs are almost perpendicular to the floor. Now lower your legs to your left. Keep your knees close together and hold for 30 seconds. Then relax and repeat on the right side.

Two Knee Spine Twist

5. Child’s Pose:

This pose is the best way to release tension throughout your spine. Sit with your heels tucked and your knees close together. Bend your body forward and keep your arms extended in front of you. Make sure your thighs are folded and your forehead is touching the floor. Maintain the pose for up to 5 minutes, and then relax.

Child's Pose

6. Modified Dog Pose:

The dog pose is a simple yet effective yoga pose that stretched your upper body and spine. To do this, get on your knees and place your hands flat on the floor in alignment with your shoulders. Push your buttocks up towards the ceiling.

Now slightly bend your knees and keep your back pointing straight down, at a 45-degree angle. In short, make an upside-down “V” shape. Hold for a minute then relax.

Modified Dog Pose

7. Extended Triangle:

For this exercise, stand straight up and walk your right foot about 4 feet from the other. Your right toes should be facing forward whereas your left foot should be jutting out.

Extend your arms out at shoulder level parallel to the floor. Then, holding this arm-foot stance, bend forward and touch the floor with your right hand. Keep your body hinging at the pelvis. Hold for 1 minute then repeat with the other side.

Extended Triangle

8. Cobra Pose:

Lie down on your stomach keeping your palms facing downward right under your shoulders. Keep your elbows tucked into your torso. Then gently press into your palms to lift your head and neck up. You can lift your head however much you want. Hold the pose for 30 seconds then relax.

Cobra Pose

9. Slow Rock:

For this, lie on your back and bring your knees to your chest. Keep them tucked in and hug them with both hands. Now very solely rock your body from left to right. Keep doing so for up to 3 minutes.

Remember to only rock your torso and your head should be facing up. This is a light exercise that helps release tension from the lower back and tailbone.

Slow Rock

10. Standing Forward Bend:

This exercise is the simplest yoga for lower back pain.For this, stand up straight with your feet just a few inches apart. Keep your back straight and bend your body forward. Bend your body as much as you can and hug your lower legs with your hands. Hold this pose for one minute, relax, and then repeat.

Do not strain your body too much and do not try to bend past your threshold. Your body will naturally begin to bend more and more as you perform this exercise.

Standing Forward Bend

11. Pigeon Pose:

The pigeon pose is the hardest out of any yoga for lower back pain. First, start in the downward-facing dog pose. Then lower your body down with your left leg extended outward behind you. Your right leg should be in front you, bent at an angle.

Hold the pose for 30 seconds to a minute, and then repeat with the other side. You can add support underneath your knees.

Pigeon Pose

12. Thread-In-The-Needle Pose:

This pose helps relax the hip and your sitting bones. Lay down on the floor with your face up with your heat hip-length apart. Then bring your left leg towards you, with your knee bent. So your left leg forms a proverbial “L” against the floor.

Next, bring your right foot towards you and rest the ankle on your left knee. Hold the underside of your left knee with fingers interlocked. Hold for up to 3 minutes then repeat on the opposite side.

Thread In The Needle Pose

Dos and Don’ts of Yoga for Lower Back Pain:

When trying to remedy lower back pain, there are a few things to keep in mind. Here are a few dos and don’ts to remember during yoga for lower back pain:

The Do’s

  • Try to correct your posture while doing yoga. Yoga is all about your spine and torso. A healthier posture means you get the full benefits of your yoga poses. Try sitting up straight instead of slouching. Experiment with different types of support, and practice in front of a mirror. That way, you can see exactly what angle your body is forming.
  • Implement specific techniques to relax from certain poses. Whenever you are doing a pose, there is a certain way to come out of it. For example, in a forward bend pose, don’t keep your legs straight when releasing and coming up. Instead, bend your knees a bit and pick yourself up. In the same way, lower your upper body first in the sphinx pose to avoid injury and stress.
  • Try to maintain your natural curve. Yoga instructors are so bent on trying to straighten your spine that they forget the back has a natural curve. Your neck and lower back naturally curve forward, whereas the upper back and hip stand straight.

The Don’ts

  • Don’trotate your feet during a pose. Turning your feet outward during standing or while walking can damage your nerves. More importantly, the sciatic nerve that runs from your hip to your knees can get damaged. Keep your feet straight forward with your toes facing out! Practice makes perfect, so always try your hardest.
  • Don’tforget about strengthening your core. Lower and upper back pain can result from weakened or tensed muscles. While yoga helps with the tension, strength training is important as well. You need to strengthen your abdominals and your spine to make way for healthier living. For this, strength training exercises are available. Combine these with yoga for lower back pain, and you’re all set.


So there you have it. The 12 best poses to practice during yoga for lower back pain.These poses are recommended by certified yoga instructors and should be performed on a regular basis. Yoga is a stretching exercise and not a straining one. So always remember to stop what you’re doing if you feel pain or immense tension.

And always remember to be patient. Yoga, like strength training, can take months to show any difference. Never lose hope and keep practicing. Your pain-free life is just one step away!

Leave a comment

Comments will be approved before showing up.

Join Our VIP List