9 Best Yoga Poses for Low Back Pain Relief

Back pain is no joke. Whether it creeps in after a long day of sitting or comes and goes from an old injury, low back pain can make even the simplest things feel like a challenge.

But here’s the good news. You don’t need painkillers, expensive massages, or endless chiropractor visits to start feeling better. Sometimes, all it takes is a little movement, a deep breath, and a yoga mat.

Yoga is one of the most effective and natural ways to relieve lower back pain. It’s gentle, calming, and helps your body move the way it was meant to. With the right poses, you can stretch the tight spots, strengthen weak muscles, and ease tension in your lower back.

Let’s dive into the 9 best yoga poses that offer real relief for low back pain.

Why Does Your Lower Back Hurt?

Before we get into the poses, let’s understand the “why.” Most low back pain comes from a mix of three main things:

• Poor posture (hello, desk jobs)
• Tight hips and hamstrings
• Weak core and back muscles

Yoga addresses all of these at once. You stretch the tight areas, activate your core, and re-learn how to move in a healthy way. These 9 poses are gentle enough for beginners but strong enough to make a real difference.

1. Child’s Pose (Balasana)

Let’s start with the ultimate rest pose. Child’s Pose is gentle on the spine and gives your back muscles a chance to relax.

How to Do It:

1. Kneel on the floor with your big toes touching.
2. Sit back on your heels, then fold forward with arms stretched out.
3. Let your forehead rest on the mat.

What It Does:

• Gently stretches the lower back
• Releases tension from the spine
• Calms your nervous system

Tip:

If your hips don’t touch your heels, place a pillow or blanket between them.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This simple flow warms up your spine and helps loosen everything from your neck to your tailbone.

How to Do It:

1. Start on hands and knees in a tabletop position.
2. Inhale, arch your back and lift your head and tailbone (Cow Pose).
3. Exhale, round your spine and tuck your chin (Cat Pose).
4. Repeat for 1 to 2 minutes.

What It Does:

• Improves spinal flexibility
• Reduces stiffness in the lower back
• Encourages healthy movement in the spine

3. Sphinx Pose

Sphinx Pose gently strengthens the lower back without strain, making it ideal for those new to yoga or recovering from pain.

How to Do It:

1. Lie on your stomach with forearms on the mat, elbows under shoulders.
2. Lift your chest while keeping your pelvis grounded.
3. Hold the pose for 5 to 10 deep breaths.

What It Does:

• Builds strength in the lumbar spine
• Opens the chest and front body
• Encourages proper back alignment

4. Supine Twist (Supta Matsyendrasana)

Twisting the spine gently helps relieve tightness and realigns your back muscles.

How to Do It:

1. Lie on your back with knees bent and feet flat.
2. Drop your knees to one side while keeping your shoulders on the floor.
3. Turn your head in the opposite direction.
4. Hold for 30 seconds, then switch sides.

What It Does:

• Relieves tension in the lower back
• Releases tight hips and glutes
• Improves spinal mobility

5. Reclining Pigeon Pose (Supta Kapotasana)

This pose targets one of the biggest culprits in low back pain: tight hips.

How to Do It:

1. Lie on your back and cross your right ankle over your left thigh.
2. Pull the left thigh toward your chest until you feel a stretch in your right hip.
3. Hold for 30 seconds, then switch sides.

What It Does:

• Loosens the hip joints
• Relieves pressure on the lower back
• Stretches the glutes and piriformis muscle

6. Bridge Pose (Setu Bandhasana)

This gentle backbend builds strength in the lower back and glutes while stretching the front body.

How to Do It:

1. Lie on your back, bend your knees, and place feet hip-width apart.
2. Press your feet into the floor and lift your hips up.
3. Hold for 5 to 10 breaths, then lower slowly.

What It Does:

• Strengthens glutes, hamstrings, and lower back
• Improves spinal alignment
• Opens tight hip flexors

7. Downward-Facing Dog (Adho Mukha Svanasana)

This classic yoga pose is a full-body stretch, but it’s especially helpful for lengthening the spine.

How to Do It:

1. Start on your hands and knees.
2. Lift your hips and straighten your legs into an inverted V shape.
3. Press your heels down and your hands firmly into the mat.

What It Does:

• Elongates the spine
• Relieves compression in the lower back
• Stretches hamstrings and calves

8. Legs-Up-the-Wall Pose (Viparita Karani)

One of the most relaxing poses, this gentle inversion helps reset your nervous system and ease back pain.

How to Do It:

1. Sit next to a wall and swing your legs up as you lie on your back.
2. Let your arms rest at your sides.
3. Stay for 5 to 10 minutes.

What It Does:

• Reduces swelling and tension in the legs and lower back
• Promotes circulation and calm
• Gently decompresses the spine

9. Standing Forward Fold (Uttanasana)

While this pose is simple, it’s highly effective at releasing tight hamstrings that often pull on the lower back.

How to Do It:

1. Stand tall, then hinge at the hips and fold forward.
2. Let your head and arms hang.
3. Bend your knees slightly if needed.

What It Does:

• Stretches the spine and hamstrings
• Reduces tension in the lower back
• Calms the mind and body

Yoga Poses and Their Back Pain Relief Benefits

Yoga Pose	Key Benefits	Skill Level
Child’s Pose	Relaxes the spine, eases tension	Beginner
Cat-Cow Stretch	Mobilizes the spine, loosens stiffness	Beginner
Sphinx Pose	Strengthens lower back, opens chest	Beginner
Supine Twist	Relieves tight back muscles	Beginner
Reclining Pigeon Pose	Opens hips, reduces nerve pressure	Beginner
Bridge Pose	Strengthens glutes, supports spine	Beginner
Downward-Facing Dog	Lengthens spine, stretches hamstrings	Beginner
Legs-Up-the-Wall Pose	Soothes nerves, eases spinal tension	Beginner
Standing Forward Fold	Stretches spine and legs, calms nerves	Beginner

How to Practice These Poses in a Simple Daily Routine

If you’re short on time but need relief, here’s a quick 15-minute yoga flow you can do every day:

1. Child’s Pose – 1 minute
2. Cat-Cow Stretch – 2 minutes
3. Sphinx Pose – 1 minute
4. Reclining Pigeon Pose – 1 minute per side
5. Supine Twist – 1 minute per side
6. Bridge Pose – 1 minute
7. Downward-Facing Dog – 1 minute
8. Standing Forward Fold – 1 minute
9. Legs-Up-the-Wall Pose – 3 to 5 minutes

This simple routine helps stretch, strengthen, and relax your lower back, all in under 20 minutes.

Tips for Practicing with Back Pain

Here are a few key tips to keep in mind:

• Go slow: Never rush a stretch, especially with a sore back.
• Bend your knees: If your hamstrings are tight, bend your knees to protect your spine.
• Use props: Blankets, blocks, and pillows can help make poses more comfortable.
• Stay consistent: A little every day is better than one big session once a week.
• Listen to your body: Pain is your body’s signal. If something doesn’t feel right, stop.

Final Thoughts

Back pain might be common, but that doesn’t mean you have to live with it. With just a few minutes of yoga each day, you can take control of your body, ease the pain, and move more freely.

These 9 yoga poses are safe, effective, and easy to fit into your daily life. Whether you’re starting your day, winding down, or taking a break at lunch, just 15 to 20 minutes of yoga can help you feel more comfortable in your body.

Remember, your spine is your support system. Treat it kindly, stretch it gently, and move it often. Your back will thank you.