Yoga is a popular practice often related to relaxation, stress release and self-awareness. While yoga provides you with these mental and spiritual benefits, the physical benefits are also worth noting.
Yoga can target multiple muscle groups, thanks to the wide variety of movements you can do — one of which include the muscles that support your lower back.1 Learn how you can safely use yoga to alleviate lower back pain and promote relaxation in the process.
What Causes Lower Back Pain?
People of all ages, from school-age children to older adults, suffer from back pain. While mild cases may be tolerable, this condition can become debilitating and painful. If you’ve been suffering from lower back pain, there are numerous causes and triggers to blame. While some reasons might point to more severe illnesses, some of the most common factors are:2
• Age — Together with aging, loss of bone strength and muscle elasticity may exacerbate lower back pain. Older people are at a higher risk of lower back pain, but this may start as early as 30 years old.
• Fitness level — People who do not exercise regularly often develop weak back and abdominal muscles. This may then cause decreased support for the spine, leading to lower back pain.
• Job-related factors — While jobs that require heavy lifting and stretching of the spine may heighten the risk of back pain, office jobs that make you sit for long periods — especially if you suffer from poor posture — may contribute to lower back pain.
• Weight gain — Gaining a significant amount of weight may put additional pressure on your lower back, which may cause increased strain on your spine.
How Can Yoga Help Back Pain?
There are numerous ways you can address lower back pain, including acupuncture, physical therapy and yoga. Yoga is a discipline that aims to improve health through mind and body practice.3 It employs numerous positions and moves that help strengthen your muscles, improve body flexibility and relieve chronic pain.4 For lower back pain, yoga may help by:
• Stretching your back muscles — Certain yoga positions help stretch and strengthen the muscles that support your back, including the paraspinal muscles, which help you bend your spine.5
• Stabilizing your spine — Yoga may help strengthen your multifidus and transverse abdominis muscles, which are responsible for supporting and stabilizing your core and spine.
• Improving bone mineral density — In a 2016 study from the International Journal of Yoga, post-menopausal women exhibited improved bone mass density after integrating yoga into their physical activities. This is due to the increased calcium retention in the bones, especially in the spine, arms, shoulders and elbows.6
Yoga Poses for Lower Back Pain
Yoga comprises numerous positions and poses that may help target and stretch specific parts of your body. There are over 80 yoga postures — also known as asanas — that involve stretching, reclining, twisting and balancing. Some of these postures specifically target the lower back muscles and help you relax and relieve any pain.
We’ve listed a few of these postures here, which you can do in immediate succession. The video demonstration above will show you how to do some of these poses properly.
Child's Pose
Also known as Balasana, this position helps loosen the hips and thighs and stretch your back and ankles. This is often used as a transition position between intense yoga poses.7
![child’s pose]()
1. Kneel on your mat and sit on your heels. Take a deep breath in, reach your arms up, and as you exhale, slowly bring your body all the way forward and lay your torso over your thighs.
2. Rest your forehead on the ground, with your arms extended in front of you.
3. You can stay in this pose for a while. Lengthen your spine as you breathe gently through your nose and exhale softly through your mouth. Allow your body to relax.
Cat/Cow
This yoga asana helps stretch your front torso and neck. It also gently engages your spine and belly.8
![cat cow]()
1. Inhale, arch your back, gaze up and draw your navel toward the mat.
2. On your exhale, round your spine and drop your head toward the floor and bring your chin toward your chest. Be very gentle on your spine and listen to your body.
3. You can do at least five sets of the cat/cow pose. Then go back to your tabletop position.
Thread the Needle
This pose helps stretch your shoulders, chest, arms, upper back and neck. It may also help release tension in the spine, upper back and lower back.9
![thread the needle]()
1. On your inhale, reach your right arm up and as you exhale, bring your arm under your left, rest your right shoulder and your right cheek onto the mat.
2. Your left hand can be on top of the mat or you can try placing it on your back. Your tailbone should be pointing up toward the ceiling.
3. Stay here for a while and allow the tension in your shoulders, arms and neck to slowly melt away.
4. Slowly release the pose by pressing through your left hand, lift yourself up and slide the right arm out and go back to your tabletop position. Do the same on the opposite side.
Downward Facing Dog
This yoga position engages your arms and legs and fully stretches your spine. It helps tone your hips, hamstrings, calves, quadriceps and ankles, which may help you train for standing yoga positions and arm balances.10
![downward facing dog]()
1. From your tabletop, walk your hands toward the top of the mat and spread your fingers wide. Distribute your weight evenly through your hands.
2. Slowly lift your knees a few inches away from the mat as you shift your weight on your arms, draw your shoulder blades back and allow your spine to lengthen. Relax your head here.
3. You can also bend your knees first, bringing your chest toward your thigh. Stay for a couple of breaths before extending the legs and lifting the hips up.
4. You can pedal your knees as you gently move breath by breath.
Low Lunge Twist
This yoga position targets multiple areas of the body, including the arms and shoulders, lower back, core, hamstrings and knees.11
![low lunge twist]()
1. Bring your right foot forward in between your hands, lower your back knee toward the floor, and release your toes.
2. Place your right hand on your right thigh, gently push your palm into the knee as you slowly twist to your right, gazing over the right shoulder, melting the hips forward and down. Stay for a few breaths.
3. Go back to center, tuck your toes, lift the back knee and bring the right leg back as you go back to downward facing dog once again before you do it on the other side.
Malasana
Also known as the Garland Pose, malasana helps tone your thighs and legs. This may also help improve flexibility.12
![malasana]()
1. Keep your feet as wide as the edges of your mat, turn your toes out and lower your hips down as comfortably as you can. Feel free to adjust your stance. Remember to relax the weight of your hips toward the floor.If you have a yoga block, you might want to sit onto your block so you don't feel too much pressure on your knees.
2. Place your hands in prayer position in front of your chest, elbows pointed out to the sides. Keep your spine straight, and sit up nice and tall. Hold for at least five breaths.
Sphinx Pose
The sphinx pose stretches the abdominal muscles, strengthens the spine and soothes the nervous system. This is also a good yoga pose to do after prolonged sitting as it can “counteract low-back flatness.”13
![sphinx pose]()
1. Lie on your stomach, extend and straighten your legs behind you, and release the toes.
2. Place your elbows under your shoulders and your forearms on the floor. As you inhale, lift your chest up off the floor. Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed. Stay here for few breaths and feel a nice stretch in your lower back. Do not hyperextend and avoid pushing your body to achieve a deeper backbend.
3. Bring your hands in front of you, palm on top of the other hand and slowly bring your forehead on top of your hands for a quick rest before finally lifting your head up.
Bridge Pose
This pose helps stretch your chest, neck and spine. It’s also believed to be therapeutic for patients who have asthma, high blood pressure and sinusitis.14
![bridge pose]()
1. As you lie down, keep your arms at your sides, knees bent and feet flat on the floor.
2. Inhale gently and lift your hips up. Make sure to keep your feet and knees hip-width apart. Your shoulder, neck and head are relaxed on the floor.
3. Stay here for least 3 to 5 breaths. Gently lower your hips down into the mat. Repeat at least two more times.
Reclined Figure Four
Also known as the eye of the needle or dead pigeon, the reclined figure four yoga pose stretches the hamstrings and quadriceps and opens the hips.15
![reclined figure four]()
1. Bring your right foot on top of your left knee, then lift and flex the left toe.
2. Flex your right foot and interlace your fingers behind your left thigh.
3. On your next breath, gently pull your left thigh toward you and feel the nice stretch on your outer right hip as well as the right thigh.
4. Make sure to keep your low back, shoulders and your neck relaxed while you are in this pose. Stay for three to five breaths.
5. Gently release the pose, hug your knees for another breath before repeating with the other leg.
Supine Twist
This yoga pose helps stretch your back muscles and realign your spine. It also helps hydrate your spinal disks, which may help alleviate lower back pain.16
![supine twist]()
1. Still lying on your mat, gently twist toward your left, bring your legs and your feet to the ground.
2. Extend your right hand to your side, palm facing up.
3. Gaze onto your extended arm for you to be able to feel that nice twist and stretch.
4. Close your eyes for a more relaxed feeling while you are in this pose. Stay here for 8 to 10 gentle breath counts.
5. Gently go back to center, keeping the knees bent and this time, twist to your right.
6. Bring the legs and your feet down.
7. Extend your left hand to your side, palm facing up.
8. Gaze on it or close your eyes and stay again for another 8 to 10 gentle breaths.
9. Go back to center, pull the knees toward your chest for one final squeeze, taking a deep breath in and exhaling out.
Savasana
This pose is known the down-regulator, designed to relax the nervous system and to act as the balancer when it comes to yoga poses that stimulate the body.17
![savasana]()
1. As you lie down, relax your body and mind so you may fully absorb the benefits of all the yoga poses you just did.
2. Keep your hands to your side, palms up, relaxing from the head down to your toes.
3. Gently close your eyes, breathe gently, and let go of all your stressful feelings.
4. You can stay in this position for a couple of minutes or maybe up to 5 minutes or more, letting your body relax completely.
5. Before you come out of the pose, you might want to roll over onto one side, use one arm as your pillow and stay here for few more breaths before you slowly lift yourself up and return to easy-seated pose.
Practice Yoga to Relieve Lower Back Pain
Yoga is one of the wellness practices that boast incredible health benefits, from enhanced muscular strength and body flexibility to reduced stress and anxiety.18 Thanks to the variety of moves and poses that yogic practice incorporates, it is also an effective way to loosen and destress the parts of your body that are most susceptible to tension, such as your lower back.
For mild cases of lower back pain, you can try yoga to strengthen your core and help relax your muscles. This will not only alleviate back pain, but it may also help promote bone density.19
However, if you’re suffering from chronic or severe lower back pain, consult a medical practitioner to make sure that yoga is safe for you and to check whether your chronic back pain may be linked to an underlying condition.
Frequently Asked Questions About Yoga for Lower Back Pain
Q: Is yoga good for lower back pain?
A: Yoga can help alleviate lower back pain by strengthening your core muscles, stretching your spine and improving bone mineral health.20,21
Q: Should I do yoga with lower back pain?
A: It is generally safe to practice yoga even if you have lower back pain. The same cannot be said if you’re injured or suffering from severe pain. Be sure to check in with a medical professional to see if yoga is safe for you, and which positions can help without causing more harm.
Q: Is child's pose good for lower back pain?
A: Child’s pose, together with cat-cow and supine twists, may help stretch and strengthen your core muscles, which provides added support for your lower back.22
Q: What exercises should I not do with lower back pain?
A: If you’re suffering from chronic low back pain, avoid heavy lifting as much as possible. This may exacerbate the pain and cause injury in your lower back.23
If you’re only starting to exercise, know that some workouts and yoga poses may cause an increase in back pain. However, new pain and increased weakness should not be ignored. If ever this comes up, stop the exercise and consult a medical practitioner.