5 Yoga Poses for Lower Back Pain

In today's era, where sitting has become the norm, it's no wonder that lower back pain is as common as it is. Dubbed the new smoking, prolonged sitting can wreak havoc on your posture and spine health. However, the ancient practice of yoga offers a beacon of hope. Yoga isn't just about achieving the perfect inversion or contorting into complex poses; it's a journey toward physical and mental balance, one that can significantly alleviate the discomfort in your lower back. Let's explore five gentle stretches that are not only delightful but can also be transformative in managing and possibly remedying lower back pain.

1) Downward Facing Dog: The Posture Perfector

  • Duration: 3 sessions of 1 minute each
  • Benefits: Downward Facing Dog is a quintessential yoga pose that counters the effects of being hunched over a desk all day. It opens the chest and shoulders, promotes spinal alignment, and can alleviate pain associated with poor posture. Regular practice might even inspire a more upright sitting habit.
    down dog on paddle boards


2) Thread the Needle: The Hip Flexor Relief

  • Duration: 1 to 3 minutes
  • Benefits: Tight hips often contribute to lower back strain. Thread the Needle pose addresses this by loosening the hip flexors and relieving tension in the lower back, creating a harmonious balance between flexibility and strength in the areas most affected by sedentary lifestyles.


5 yoga poses for lower back pain

Photo: Brianne Wills

3) Child's Pose: The Spine Decompressor

  • Duration: 1 to 3 minutes
  • Benefits: Beloved for its simplicity and effectiveness, Child's Pose elongates and aligns your spine, offering a gentle decompression and a soothing stretch. It's an ideal pose for anyone seeking a moment of serene relaxation while gently easing lower back discomfort.
sup yoga board




4) Sphinx Pose: The Natural Curve Restorer

  • Duration: 1 to 3 minutes
  • Benefits: Sitting for prolonged periods can lead to a flattened lower back, sparking discomfort or pain. Sphinx Pose encourages the natural curvature of your lower back, combating the stiffness and soreness caused by desk jobs. It also opens the chest, enhancing your breath and overall relaxation.
sup yoga on a paddleboard

5) Supine Twist: The Gentle Lumbar Stretch

  • Duration: 1 to 3 minutes
  • Benefits: A sublime stretch for the lower back, the Supine Twist can offer immediate relief for tightness. It's essential to approach this pose with caution, as twisting movements might not suit everyone. If discomfort arises, consider adjusting the pose or using a towel for support under your knees.

5 poses for lower back pain


Listening to Your Body

Embarking on these yoga poses for lower back pain signifies a commitment to your wellbeing. Start gently, progress slowly, and always heed your body's feedback. If a pose feels more painful than beneficial, take a step back and consult with a yoga instructor or healthcare provider to tailor the practice to your needs.

Remember, the goal is not perfection but relief and improvement. With consistency and patience, these poses can be a valuable addition to your daily routine, potentially transforming your relationship with your lower back and enhancing your overall quality of life.