Yoga and Lower Back Pain Exercise & Poses

Yoga and Lower Back Pain Exercise & Poses


Do you have any history of lower back pain? Maybe it’s disc-related or you’ve experienced it for more than three days without relief? If yes then, yoga is one of the greatest solutions to your back issues. It has a wide range of benefits that are also healthy for your lower back pain. If you’ve suffered from back problems for a while now, probably due to age, post-delivery, improper form in exercise, or an accident, here is a remedy to counter it. This article discusses yoga and lower back pain exercise, recommended poses, and generally back-related issues. Let’s get the knowledge

Yoga for Lower Back Pain

How does yoga ease lower back pain?

The back is generally a very crucial and critical part of the human body that requires safety. There are several causes of lower back pain. However, poor posture and a feeble core are the major sources of the issue. This is because they result in shortened muscles leading to lower back tension. It’s good to identify the main cause of your back issues to address and prevent it from reoccurring. Otherwise, yoga can help relieve lower back tightness, resulting to pain relief.

For a healthy back, yoga is recommended for core stability, breathing, posture correction, and flexibility. All these are imperative pain killers to your lower back. Professional therapists say that yoga is good, safe and can be done daily, though, ensure you maintain proper posture for safety. Experts advise seeing a physical therapist in case the pain lasts for more than 72 hours because it’s better addressing the pain than waiting till it worsens. 

Yoga for Lower Back Pain Exercise

The dos and don’ts 

Medical professionals state that for lower back pain, medication only provides small to moderate improvements in pain relief. For instance, pain lasting less than twelve weeks may be sorted through non-pharmacological treatment with heat, massage, spinal manipulation, and others. On the other hand, chronic pain requires rehabilitation, yoga, tai chi, among others. If you attend yoga classes, not all poses will be appropriate for your back issues. You should reach out to your doctor to understand your contraindications and more about the back. Having said that, let’s look at the dos and don’ts for your safety.


  • How good is your sitting posture? Be advised to practice good sitting posture and standing to strengthen that back. Always learn to sit tall while maintaining the C-shape curve of your spinal cord. When sited or standing, find core support by slightly lifting your abdominal region and making yourself ‘tall’. 
  • Keep your feet parallel. You may probably be concerned about this because your toes naturally point out. Well, if so, then squeeze out your heels taking them behind the toes. Do this to let the 2nd right and left toes to be relatively parallel, having your knees in line with the feet. This is mostly expected when standing, sitting, or walking.


  • In yoga, when doing the forward fold pose, slightly bend your knees and engage your core by lifting your torso.


  • Don’t lose your lumbar curve. As earlier mentioned, posture is crucial for your back health, it’s good to practice proper posture. For example, hunching forward, rounding the spine, or slumping maybe because of sitting for longer in the office desk, encourages poor posture. No matter what you’re doing- yoga class, sitting or standing, always ensure the normal spinal curvature is maintained, keeping your head in line with the pelvis.
  • Don’t allow turning your feet out when standing or walking. This may tighten your piriformis muscle, consequently leading to tension on the lower back.
  • Don’t lose your core engagement.  Core stretching in yoga is more important than focusing on strength. This is because stretching eliminates back tightness.
  • Don’t come out of the forward fold pose with straight legs. This may lead to disc compression of the spinal cord and intensify back pain.

Lower Back Pain Poses

The best poses for relieving back tension

The following are some of the best stretches for relieving back tension. Do them as a flow, while maintaining the stretch for one to three minutes. Yoga for back pain poses include;

Child’s pose

This pose works by aligning and elongating the spine, taking off the pressure on the lower back. As a result, your back gets decompressed giving itself a proper stretch.

  • Keep your knees hip-width distant with feet together behind you. Inhale deeply and exhale on the pose.
  • Lengthen your neck and spine moving your shoulders away from the head.
  • Lay your forehead on the ground, extending your arms forward. Hold the pose for one to three minutes as you keep breathing.

Down dog

  • Coming out of the child’s pose, retain your arms on the floor, lift your knees and butt while pressing back towards the ceiling into a downward-facing dog pose.
  • Keep fingers spread on the floor, and look in between your legs.
  • Hold the pose for a maximum of three minutes.

Cat and cow

This allows for spine flexion and extension. It’s among the most favourite poses.


  • Be on fours with your hips over the knees.
  • Deeply inhale and exhale as you round your back while dropping your head downwards (Cat stretch).
  • Inhale, lift your chest, head, and tailbone towards the roof while arcing your back (Dog stretch).
  • Hold for one to three minutes.

Forward fold

  • From down dog, slightly bend your knees, looking in the space between your arms and step forward. Keep your feet shoulder with apart.
  • Straighten the legs letting your torso hang downwards.
  • Relax your shoulders and turn your chin to the chest, lengthening your spine.
  • Hold the pose.

Half pigeon

  • Lie on your back.
  • Cross your right knee to the left quadriceps.
  • Begin rocking your torso forth and back.
  • Keep rocking for one to three minutes then switch sides.

Supine twist

  • Lie on your back
  • Hug both knees to your chest.
  • Twist to the right side while still holding your knees to the chest.
  • Face to the opposite direction of the twist till the point of mild discomfort.
  • Hold before switching sides.

The Bottom Line

Yoga for lower back pain is among the best remedies for tension relief of muscles around the lumbar region. There are various causes of lower back pain ranging from poor posture to a weaker core. Professionals say that medication may not do much to relieve back pain, especially, chronic cases. Therefore, they recommend yoga as one of the best solutions to ease back tightness. There are various yoga poses including cat and cow, supine twist, downward-facing, and upward facing dog, among others. Remember, proper technique is key to keeping safe. Don’t overlook the dos and don’ts as mentioned in the above article and you’ll see a change.

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