You’re dealing with lower back pain that’s making everyday activities uncomfortable, and you’ve probably tried various remedies without lasting relief. What if you could address this discomfort using just five targeted yoga poses that work to lengthen your spine, improve mobility, and release deep-seated tension? These aren’t complicated movements requiring advanced flexibility—they’re accessible poses that systematically target the root causes of your back pain, offering a natural path to comfort you might not have considered.
Child’s Pose (Balasana)
Tension melts away as you settle into Child’s Pose, one of yoga’s most restorative positions for relieving lower back pain. This gentle stretch lengthens your spine while releasing tight muscles in your lower back, hips, and thighs.
Start by kneeling on your mat with your big toes touching. Spread your knees hip-width apart, then slowly fold forward, extending your arms in front of you. Rest your forehead on the ground and breathe deeply.
If you can’t reach the floor comfortably, place a pillow under your torso for support.
Hold this position for 30 seconds to two minutes. You’ll feel gentle traction along your spine as gravity helps decompress compressed vertebrae.
This pose also calms your nervous system, reducing stress that often contributes to back tension.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Flowing between two complementary movements, Cat-Cow Pose creates a dynamic stretch that mobilizes your entire spine while targeting lower back stiffness.
Start on hands and knees with wrists under shoulders and knees under hips. For Cow Pose, drop your belly while lifting your chest and tailbone toward the ceiling, creating a gentle arch.
For Cat Pose, round your spine toward the ceiling while tucking your chin to chest and drawing your tailbone under.
Move slowly between these positions, syncing each movement with your breath. Inhale into Cow, exhale into Cat.
This flowing motion increases spinal flexibility, reduces tension, and improves circulation to compressed discs. Practice for 5-10 breaths, focusing on smooth transitions that gently massage your lower back muscles.
Downward-Facing Dog (Adho Mukha Svanasana)
A foundational pose in most yoga practices, Downward-Facing Dog creates length throughout your spine while strengthening the muscles that support your lower back.
Start on your hands and knees, then tuck your toes under and lift your hips up and back. Press firmly through your palms while straightening your legs as much as feels comfortable. You’ll create an inverted V-shape with your body.
Focus on lengthening your spine by reaching your tailbone toward the ceiling while grounding down through your hands. This pose decompresses your vertebrae and stretches tight hamstrings that often contribute to lower back tension.
Hold for 30 seconds to one minute, breathing deeply throughout.
Pigeon Pose (Eka Pada Rajakapotasana)
While Downward-Facing Dog works your entire posterior chain, Pigeon Pose targets the deep hip flexors and piriformis muscles that directly impact lower back comfort.
Start in a low lunge with your right foot forward. Lower your right knee to the floor behind your right wrist, positioning your shin parallel to the mat’s front edge. Extend your left leg straight behind you, keeping your hips square.
If you’re tight, place a bolster or pillow under your right hip for support. Slowly walk your hands forward, lowering your torso toward the mat. Hold for 60-90 seconds, breathing deeply. You’ll feel an intense stretch through your hip flexors and glutes.
Switch sides and repeat for balanced release.
Supine Spinal Twist (Supta Matsyendrasana)
This gentle spinal rotation works wonders for releasing tension throughout your lower back while improving mobility in your thoracic spine.
You’ll start by lying on your back with arms extended in a T-shape. Draw your right knee toward your chest, then slowly guide it across your body to the left side while keeping your right shoulder grounded.
Your head can turn right, opposite your knee, for a deeper stretch. Hold this position for 30-60 seconds, breathing deeply as you feel the twist working through your spine.
The pose decompresses vertebrae and stretches the muscles around your lower back. Return to center and repeat on the opposite side for balanced relief.
Conclusion
You’ll find relief from lower back pain by practicing these five yoga poses regularly. Don’t rush through the movements—focus on your breath and hold each pose for several breaths. Listen to your body and modify poses as needed. If you’re experiencing severe pain, consult a healthcare professional before beginning any exercise routine. With consistent practice, you’ll notice improved flexibility and reduced tension in your lower back.
