The Best Yoga Poses for Relieving Lower Back Pain

6 August 2025

Let’s be real—there’s nothing more annoying than that dull, nagging ache in your lower back. Whether it creeps in after a long day at the desk or hits you post-workout, lower back pain is something most of us face at some point. The good news? You don’t need fancy equipment or a high-end gym membership to find relief. The answer might just be on a yoga mat.

Yep, yoga. It’s not just for super-flexible folks and Instagram influencers. When done mindfully, yoga can be one of the most effective (and natural) ways to ease lower back pain. In this guide, we’re diving deep into the best yoga poses for relieving lower back discomfort—so you can get back to doing what you love, pain-free.

Why Does Your Lower Back Hurt in the First Place?

Before jumping headfirst into poses, let’s take a hot second to understand what’s going on back there.

Lower back pain often stems from:

- Poor posture (looking at you, slouchy shoulders)
- Long hours sitting (especially at a desk or in the car)
- Weak core muscles
- Tight hips and hamstrings
- Stress (your body literally carries the weight of the world on your back)

Think of your lower back as the foundation of a house. If the core (the beams and structure) is weak and the joints (windows and doors) are tight, things start creaking and cracking. Yoga helps by stretching out those tight areas and strengthening your core support system.

How Yoga Helps with Lower Back Pain

Yoga is like a multi-tool for your muscles—it stretches, strengthens, balances, and realigns. For lower back pain, here’s what yoga brings to the table:

- Improves flexibility in the hips, hamstrings, and spine
- Boosts core strength to support better posture
- Reduces inflammation and tension
- Promotes a calm mind, easing stress-related muscle tension

Now that we’ve got the ‘why’ down, let’s move on to the fun part: the actual poses.

The 10 Best Yoga Poses for Relieving Lower Back Pain

1. Child’s Pose (Balasana)

This is your go-to comfort pose. Think of it as hugging your spine.

How to do it:
- Kneel on the mat, big toes touching, knees wide.
- Sit back onto your heels and stretch your arms forward, bringing your chest down.
- Rest your forehead on the mat and breathe deep.

Why it helps: Gently stretches the lower back and hips, relieving tension and encouraging relaxation.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

A flowing movement that feels like a mini massage for your spine.

How to do it:
- Start on all fours in a tabletop position.
- Inhale as you arch your back (Cow), lifting your head and tailbone.
- Exhale as you round your back (Cat), tucking your chin to your chest.

Why it helps: Mobilizes the spine and warms up the back muscles, reducing stiffness.

3. Downward-Facing Dog (Adho Mukha Svanasana)

A classic yoga move that stretches more than just your back.

How to do it:
- From all fours, lift your hips up and back, forming an inverted V.
- Keep your knees slightly bent if your hamstrings are tight.
- Press your hands and feet into the mat and breathe.

Why it helps: Stretches the hamstrings, calves, and spine—which all play a role in back pain relief.

4. Sphinx Pose

A gentle backbend that opens the lower spine without overdoing it.

How to do it:
- Lie on your belly, legs extended.
- Place your forearms on the mat, elbows under shoulders.
- Press into your hands, lifting your chest gently.

Why it helps: Strengthens the lower back and improves posture while keeping things low impact.

5. Supine Twist (Supta Matsyendrasana)

Ah, the twist—like wringing out a dishrag, but for your spine.

How to do it:
- Lie on your back, knees bent.
- Drop your knees to one side while keeping your shoulders grounded.
- Extend your arms out wide and turn your head in the opposite direction.

Why it helps: Releases tension in the spine and stretches the lower back muscles gently.

6. Happy Baby Pose (Ananda Balasana)

Silly name? Sure. But it’s one of the best poses for a sore lower back.

How to do it:
- Lie on your back and bend your knees toward your chest.
- Grab the outsides of your feet and pull your knees toward your armpits.
- Keep your tailbone on the mat and gently rock side to side.

Why it helps: Opens the hips and stretches the lower back while encouraging spinal relaxation.

7. Bridge Pose (Setu Bandhasana)

Not only does it feel dreamy, but it fires up your glutes and core—which your lower back will love.

How to do it:
- Lie on your back, knees bent, feet flat and hip-width apart.
- Press into your feet, lift your hips toward the ceiling.
- Interlace your hands under your back and press shoulders down.

Why it helps: Strengthens the glutes and hamstrings, which support a healthy lower spine.

8. Knee-to-Chest Stretch

This one’s like giving your lower back a warm, cozy hug.

How to do it:
- Lie on your back and hug one or both knees into your chest.
- Keep your neck and shoulders relaxed.
- Hold for several breaths, then switch legs if needed.

Why it helps: Gently decompresses the lower spine and helps release tight muscles around the sacrum.

9. Reclining Pigeon Pose (Figure Four Stretch)

Tight hips = cranky back. This pose targets both.

How to do it:
- Lie on your back and cross one ankle over the opposite knee.
- Thread your hands through and pull the uncrossed leg toward your chest.
- Keep the lower back pressed lightly into the mat.

Why it helps: Opens up tight glutes and hip muscles, both of which contribute to back pain relief.

10. Legs-Up-The-Wall (Viparita Karani)

Think of this as your "reset" button.

How to do it:
- Sit next to a wall, lie back, and swing your legs up the wall.
- Adjust your hips so they’re snug up against the base.
- Rest your arms by your sides and breathe.

Why it helps: Encourages lower back release, improves circulation, and offers a deep sense of calm.

Tips Before You Hit the Mat

Okay, before you go on a yoga rampage, keep a few things in mind:

- Listen to your body – If a pose hurts (like, actual pain), stop.
- Go slow – Don’t rush through. Yoga’s a slow burn, not a sprint.
- Use props – Yoga blocks, bolsters, even a rolled-up towel can make a world of difference.
- Breathe – Deep breaths help you relax and allow your muscles to let go of all that tension.

When to See a Pro

Yoga is awesome, but it’s not a magic bullet. If your lower back pain is intense, constant, or paired with symptoms like numbness or tingling down your leg, it’s time to chat with a doctor or physical therapist.

Make It a Routine

You don’t need to be a yoga master to do these poses. Just 15–20 minutes a day can make a game-changing difference in how your lower back feels. Toss on some relaxing music, roll out your mat, and treat yourself to that sweet, sweet spinal relief.

Stick with it, stay consistent, and your lower back will thank you for years to come.

Bottom Line

Lower back pain doesn’t have to rule your life. Whether it's from a rough workout, a stiff office chair, or just everyday stress, these yoga poses offer real, down-to-earth relief. Think of your mat as your own little healing zone—a place where you can reset, recharge, and reconnect with your body.

So, are you ready to stretch out the stress and breathe your way to a happier back? Grab your mat and let’s get moving!