10 Yoga Poses For Lower Back Pain

By Nidhi Singh

Cat-Cow Stretch (Chakravakasana)

This flowing movement between arching and rounding the back enhances flexibility and reduces stiffness in the lower spine.

Image Source- The Health Site

Child's Pose (Balasana)

A comforting posture that eases the lower back and hip muscles, offering respite from stress and discomfort.

Image Source- Yoga Journal

Knees-to-Chest Pose (Apanasana)

Lying on your back and pulling your knees toward your chest aids in stretching and relieving tension in the lower back muscles.

Image Source- banyanbotanicals.com

Supine Twist

While lying on your back, gently twisting the legs to one side while keeping the shoulders grounded aids in releasing lower back tension.

Image Source- verywellhealth.com

Downward-Facing Dog (Adho Mukha Svanasana)

This pose stretches the entire body, including the lower back, hamstrings, and calves, providing relief and enhancing flexibility.

Image Source- YOga Journal

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Thread the Needle Pose (Parsva Balasana)

Image Source- SharpMuscle

A gentle stretch for the shoulders and spine that targets the lower back, easing discomfort and tension.

Bridge Pose (Setu Bandhasana)

Image Source- Yoga Journal

Strengthens the lower back and elongates the spine, thighs, and chest, offering relief from backaches.

Pigeon Pose (Eka Pada Rajakapotasana)

Image Source- Ekhart Yoga

A stretch for the hip flexors, thighs, and lower back, alleviating tightness and discomfort in the lower back area.

Sphinx Pose

Image Source- Yoga Journal

Lying on the stomach and supporting oneself on the forearms gently stretches the abdomen and aids in alleviating lower back pain.

Seated Forward Bend (Paschimottanasana)

Image Source- arhantayoga.org

While sitting and folding forward at the hips, elongating the spine stretches the hamstrings and lower back, providing relief.