7 Yoga Poses That Can Help Relieve Lower Back Pain

If your lower back twinges and aches throughout the day, some soothing yoga may offer relief or even help prevent future back pain.

“Yoga helps with low back pain by increasing flexibility, improving posture, and strengthening the muscles that support the spine,” says Michael Betts, a personal trainer in London.

Read on to discover some of the best yoga poses to relieve lower back pain, and the research to back up the practice.

Most often, sudden lower back pain comes from muscle or ligament strain in the area, which exercise like yoga can improve or prevent.

You can strain your back by lifting heavy objects with your back instead of your legs, but simple, everyday tasks can also cause pain if your core is weak.

Medical experts agree that any exercise that strengthens your core will help with low back pain.

With yoga specifically, studies show it’s not much better than any other form of exercise and stretching, but it may offer long-lasting pain relief.

For example, one small study compared 108 people with chronic low back pain: 58 did yoga for eight weeks (four weeks of two hours per day of supervised yoga, and then four weeks of home practice), and the other 50 did not. At the end of four weeks and eight weeks, the yoga group reported significantly less lower back pain.

Two large study reviews concluded that yoga may lessen low back pain, both short-term and long-term, although the authors were careful to mention that other forms of exercise also achieved this result.

1. Downward-Facing Dog

This classic yoga pose stretches and strengthens almost every muscle in the body, taking pressure off the spine and relieving back tension.

Start on your hands and knees. Using your hands to press into the mat (or floor), raise your knees away from the floor, and lift your tailbone up toward the ceiling. “For more of a stretch through the low back, try bending your knees and lengthening your tailbone to the sky,” says Leah Cullis, a yoga teacher and author based in Austin, Texas, who leads the well-being program at Miraval Resorts.

Hold the pose for 5 to 10 breaths and repeat the pose two to three times, or throughout the day for a quick stretch of your legs, low back, and shoulders, adds Cullis.

2. Child's Pose

It may look like you’re resting, but Child’s Pose helps stretch your back and the muscles around your hips. It’s also a great de-stressor before bed at the end of a long, exhausting day.

Start on your hands and your knees, says Cullis. Bring your big toes to touch, widen your knees apart enough so that your ribs can settle between your thighs, and press your hips back to rest on your heels. Walk your arms forward until you can rest your forehead on a block, your folded arms, or the mat and allow your shoulders to soften.

Hold the position for at least 10 breaths and repeat as many times as needed for a good, soothing stretch.

3. Reclined Half Pigeon

Pigeon pose, which can be a little challenging for yoga newbies, stretches the hip rotators and flexors. It may not seem like the most obvious position to treat a backache, but tight hips can contribute to lower back pain.

For people with lower back pain, Cullis suggests this Reclined Half Pigeon pose:

Lie down on your back with your knees bent. Cross your left ankle over your right thigh. Thread your left arm through the triangle between your legs and hold either your right shin or your hamstring with both hands. Flex both feet and hug your legs toward your body. Send your breath down into your hips and lower back. Hold for 10 to 20 breaths, and repeat on the other side.

4. Triangle Pose

Triangle Pose is great for stretching the hips and spine.

Facing the long edge of your mat, extend your arms out to a T, with your hands in line with your shoulders, says Cullis. Step your feet wide into a straddle position, aligning your heels roughly under your wrists. Turn your right toes to face the top of your mat and angle your left foot slightly inward.

Engage your core as you reach your right arm and torso forward, creating length through your side body. Place your right hand on the ground or a block outside your right ankle. Extend your left arm straight up toward the sky, creating an open line of energy from your grounded hand to your lifted hand. Gaze up toward your left thumb or straight ahead, depending on your neck’s comfort.

Hold for 5 to 15 breaths, feeling the stretch through your legs and side body, then switch to the other side. Repeat as needed.

5. Cat-Cow Pose

Moving from Cat to Cow stretches your back muscles, helping to lengthen the spine and make it more flexible.

Come on your hands and knees, with your hands rooted under your shoulders and your knees under your hips, says Cullis. Tuck your toes to help you stabilize and hug your lower abdomen up and in. With your inhale, relax your belly down, hug your shoulder blades together to open across your chest, and lift your gaze as you go into Cow pose. With your exhale, arch your back and round into Cat pose. Press the ground away and tuck your chin to your chest. Inhale to Cow pose and exhale to Cat pose. Keep going one breath per movement for 10 rounds or more. Return to your hands and knees.

Beginner Tip As you move with your breath, notice what your body calls for. Feel free to add any movements, such as moving side to side, that feel good to you and honor your unique needs, says Cullis.

6. Standing Forward Bend

Sometimes called a forward fold, Standing Forward Bend stretches the hamstrings and back muscles.

Stand straight with feet shoulder-width apart and your knees loose, not locked. While you exhale, hinge at your waist and bend forward, reaching toward the floor.

Bending your knees helps lengthen the lower back and get deeper into the muscles of the legs, says Cullis. For more balance and support, you can place your fingertips on blocks by your feet.

Cullis recommends holding the pose for 10 to 20 breaths, and repeating as needed.

Beginner Tip If it’s too hard to do a standing forward bend, you can start by sitting in a chair and leaning forward to lay your torso on your thighs and touch your fingers to the ground, says Cullis.

7. Low Cobra

Low Cobra helps strengthen the back muscles of the back, creating healthy alignment of the lower back and building body awareness, says Cullis.

Lie down on your stomach, touching your forehead to the mat. Slide your palms back so that your thumbs are in line with your lowest ribs. Press down through the tops of your feet to engage your legs and as you inhale, engage your back body and curl your chest up. Press your palms down into the mat, and pull your shoulders blades down and in toward your spine to engage your upper back. Keep your gaze down at your mat and your neck neutral. Hold for one to five breaths and repeat two to three times.

To increase the strength of your upper back, lift your palms off the ground and hug your shoulder blades in toward your spine.

After getting the go-ahead from your healthcare provider, you can do yoga with a private instructor, in a class, or even on your living room floor. Most yoga poses are modifiable, so you can start with the beginner versions and build up your strength over time.

If you’re new to yoga, Betts recommends starting with Child’s pose and Cat-Cow pose. But, especially as a beginner with back pain, it’s smart to be cautious.

“While yoga can be great for back pain, there are some risks to be aware of. Poor form or overstretching in poses can strain muscles or [worsen] existing back problems, so it’s important to practice mindfully and if possible with a qualified teacher,” he says.

If you feel unsure of how to do yoga exercises, you can ask your healthcare provider or a qualified yoga instructor. If your low back pain is new, be sure to let your provider know so they can rule out any other causes.

Research shows that yoga may offer both short-term and long-term relief for lower back pain, and help prevent future injury.
Many yoga poses can help stretch and strengthen the back and spine and build flexibility.
If you’re just starting out, talk to your healthcare provider or a qualified yoga teacher about the best yoga poses for you and how to do them.

Jennifer D’Angelo Friedman contributed to this report.