The National Institutes of Health reports that 80% of the American population will encounter lower back pain at some stage in their lives. The lower back is responsible for stabilizing and supporting our movements, such as walking, running, lifting, and carrying. It’s no wonder that lower back pain is so prevalent. When it’s not functioning properly, it can make daily life unbearable and affect our mood. Engaging in yoga exercises specifically designed for lower back pain may offer some relief. These 7 yoga poses could end your lower back pain for good, and you can thank us later.

How Yoga Poses Could End Your Lower Back Pain

If you’re experiencing back pain, yoga might be just what you need. Yoga is a holistic therapy that is often suggested to not only alleviate back pain but also the stress that comes with it. The right yoga poses can unwind and strengthen your body.

Engaging in yoga for just a few minutes each day can help you become more in tune with your body. This will allow you to recognize areas where you hold tension and where there are imbalances. You can use this awareness to bring yourself into a state of balance and alignment.

Tips for Practicing Yoga Poses for Lower Back Pain

Consistency is key when practicing yoga for managing back pain, with experts recommending 2–3 sessions per week lasting 30–60 minutes each. If you’re new to yoga or have severe back pain, start with shorter, more frequent sessions and gradually increase duration and intensity as your body adapts.

Listen to your body and adjust your practice accordingly. If you experience increased pain or discomfort, reduce the frequency or intensity of your sessions and consult a healthcare professional or qualified yoga instructor. For optimal results, consider combining yoga with other treatments recommended by your healthcare provider.

Long-term practice can provide ongoing benefits for chronic back pain. Some studies suggest that consistent yoga practice for 3-6 months can lead to significant improvements in back pain and overall function.

Cat-Cow Pose

Cat-Cow yoga pose — Photo Credit: fizkes

This gentle, flowing pose helps to stretch and mobilize the spine, improving flexibility and relieving tension in the back muscles. It’s often used as a warm-up and is excellent for overall spinal health.

How to Do the Cat-Cow Pose
Start on All Fours: Begin in a tabletop position with your hands under your shoulders and knees under your hips.
Inhale for Cow Pose: Arch your back, drop your belly towards the mat, and lift your head and tailbone upwards.
Exhale for Cat Pose: Round your spine, tuck your chin to your chest, and draw your belly button towards your spine.
Flow Between Poses: Continue to alternate between Cat and Cow poses with each breath for 5-10 cycles.

Child’s Pose

A restorative pose that gently stretches the lower back, hips, thighs, and ankles. It helps to relax the muscles and can provide relief from lower back pain.

How to Do the Child’s Pose
Kneel on the Floor: Sit back on your heels with your knees hip-width apart.
Extend Your Arms: Reach your arms forward and lower your torso between your thighs.
Rest Your Forehead: Allow your forehead to rest on the mat and breathe deeply.
Hold the Pose: Stay in this position for 1-3 minutes, focusing on relaxation.

Downward-Facing Dog

This pose elongates the spine, stretches the hamstrings, and strengthens the arms and legs. It can help alleviate lower back pain by decompressing the spine.

How to Do the Downward-Facing Dog Pose
Start in a Plank Position: Begin in a plank position with your hands shoulder-width apart.
Lift Your Hips: Push your hips up and back, forming an inverted V-shape with your body.
Align Your Body: Keep your feet hip-width apart and your hands firmly grounded.
Hold the Pose: Maintain this position for 5-10 breaths, focusing on lengthening your spine.

Triangle Pose

Triangle yoga pose — Photo Credit: patrickheagney

This standing pose stretches and strengthens the spine, hips, and groin, while also opening the chest and shoulders. It can help improve overall spinal alignment.

How to Do the Triangle Pose
Start in a Standing Position: Stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot slightly inwards.
Extend Your Arms: Raise your arms parallel to the floor, palms facing down.
Reach Forward: Shift your torso to the right, reaching your right hand towards your right foot. Keep your left arm extended upwards.
Align Your Body: Ensure your body is in a straight line, with your chest open and your gaze towards your left hand.
Hold the Pose: Stay in this position for 5-10 breaths, then switch sides.

Sphinx Pose

Sphinx yoga pose — Photo Credit: patrickheagney

A gentle backbend that strengthens the spine and buttocks while stretching the chest, lungs, and abdomen. It’s particularly beneficial for lower back pain.

How to Do the Sphinx Pose
Lie on Your Stomach: Begin by lying face down on your mat, legs extended behind you.
Position Your Elbows: Place your elbows under your shoulders, forearms on the ground, and palms facing down.
Lift Your Chest: Press into your forearms to lift your chest off the ground, keeping your shoulders relaxed.
Engage Your Core: Activate your core muscles to support your lower back.
Hold the Pose: Maintain this position for 5-10 breaths, focusing on your breath and relaxation.

Cobra Pose

This pose helps strengthen the back muscles, particularly in the lower back region, and can improve spinal flexibility.

How to Do the Cobra Pose
Lie Face Down: Start by lying on your stomach with your legs extended behind you.
Position Your Hands: Place your hands under your shoulders, elbows close to your body.
Lift Your Chest: Press into your hands to lift your chest off the ground, keeping your shoulders relaxed.
Hold the Pose: Stay in this position for 5-10 breaths, focusing on opening your chest.

Supine Twist

This gentle twisting pose can help stretch the back muscles and spine, potentially alleviating tension and pain.

How to Do the Supine Twist Pose
Lie on Your Back: Start by lying on your back with your knees bent and feet flat on the floor.
Bring Your Knees to Your Chest: Hug your knees to your chest and gently lower them to one side.
Extend Your Arms: Stretch your arms out to the sides, keeping your shoulders grounded.
Hold the Pose: Stay in this position for 1–3 minutes on each side, focusing on deep, relaxing breaths.

Final Thoughts on Which Yoga Poses Could End Your Lower Back Pain For Good

Listen to your body and move slowly and mindfully through these sequences. If a pose causes pain, back off or skip it entirely. It’s always recommended to practice under the guidance of a qualified yoga instructor, especially when dealing with back pain. Also, consult with your healthcare provider before starting any new exercise regimen, particularly if you have chronic back pain or any specific medical conditions.

Benefits of yoga