Flexibility,  Yoga Poses

8 Yoga Poses for Lower Back Pain

We all know the feeling. You bend over, and suddenly, a cluster of muscles in your lower back start to spasm and you are gasping for a breath.

Back pain can often be related to tense muscles surrounding the spine. By stretching those muscles we can loosen them and also condition them to be stronger in the future!

What else can cause back pain?

  • Sitting for too long
  • Poor posture
  • Heavy lifting / injury
  • Sleeping in an odd position

Through regular practice, these poses can help to reduce or avoid lower back pain.

Here we will go over 8 yoga poses for lower back relief at home. Try these poses for quick relief if your lower back is feeling tight or sore.

Feel free to try all or some of these poses with any modification that you need for your back.

Hold these poses for 3 – 5 long breaths each.

Now let’s stretch those sore backs!

#1 Child’s Pose

A relaxing forward fold, child’s pose is one of my favorite sore back stretches. It pulls the spine into alignment and relieves the pressure from the spine.

  • Starting on your hands and knees, rest your hips back towards the bottom of your feet
  • Press your chest to the ground
  • Stretch arms out straight in front of you, palms on the ground, until you feel the stretch in your armpit area
  • With each breath, relax your chest closer to the floor, deepening the stretch in your armpits

#2 Bridge

A yummy back bend and a nice stretch for the chest, bridge pose pulls the hips in line with the spine while also working the core muscles.

  • Start by laying down, with your hands by your sides, palms down on your mat
  • Bend your knees and plant your feet on the ground directly under the knee
  • Press into your feet and raise your hips to the sky
  • Pull your shoulder blades together and open your chest

#3 Sphinx Pose

Sphinx pose is a great way to loosen the spine because it allows you to give your spine just as much of a bend as it needs.

I always like to counter sphinx pose with child’s pose or another forward fold in order to make the spine feel more balanced.

  • Start by laying on your stomach
  • Place your forearms on the ground under your shoulders, squeezing into your chest
  • Push into your palms and forearms to lift your chest off the mat
  • Look up to the sky to keep your neck in line with the spine

#4 Garland Pose

Garland pose is the perfect pose to open the hips and stretch the sciatic. It forces your spine into alignment with your hips while  stretching the inner thighs

  • Start by standing with your feet hip width apart and turned partially outward
  • Bend your knees and drop your hips toward the floor between the legs
  • Place your palms together at your chest, and push outward on your legs with the elbows
  • Straighten your spine and open the chest

#5 Seated Forward Fold

The perfect counter pose for any back bend, seated forward fold stretches the spine, hamstrings, and calves. It is also effective at relieving tension in the back.

  • Start by sitting with legs straight out in front of you
  • Flex the feet back toward you
  • Reach the arms up
  • Bend from the hips as you fold forward, reaching for your feet
  • Lengthen the spine and engage the core muscles

#6 Pigeon Pose

Pigeon is a lovely pose for stretching the sciatic and opening the hips. It also loosens the hip flexors and increases the range of motion in the hips.

It is also a great way to warm up the spine for other backbend poses.

  • Start on hands and knees
  • Bring one leg forward, place the knee directly in front of the hip
  • Place your calf parallel with the front of your mat
  • Rest hips to the floor and stretch the back leg out long behind you
  • Plant fingertips on the mat in front of your leg. Stretch into a gentle backbend

#7 Lizard Pose

A deep hamstring and hip stretch, lizard is the perfect pose to open the hips, and help to pull the tension off of the spine.

Not to mention it’s really fun!

  • Start on your hands and knees
  • Step one foot forward, beside the forearm
  • Plant the fingertips, palms, or forearms on the ground in front of you
  • Sink the hips forward and toward the mat
  • Lengthen the spine and pull the shoulders away from your ears
  • Rest your gaze forward in order to keep the neck in line with the spine

#8 Camel Pose

Camel pose is the deepest back bend in this series of poses, and can work wonders for a sore spine. It gives the chest and shoulders a serious stretch, while also toning them.

  • Start on high knees
  • Place the palms of the hands on your ankles
  • Bend backward into your palms
  • Push your hips and chest out as you bend backward
  • Allow the head to rest back

Now how does your back feel?

When practiced regularly these poses can be very beneficial for spine strength, flexibility, and improving posture!

What do I need before I get started?

You don’t need anything in order to start practicing yoga except for your own motivation! However, having some of these things can be helpful, and can make us feel more motivated and confident in our practice!

Here are some of my favorites:

I hope you’ve enjoyed this series of fat burning poses!


Which one of these poses is your favorite? How has your practice changed after incorporating these poses? Inspire others by commenting below!

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