Adult Woman Practising Yoga at Home

5 Best Yoga Poses for Lower Back Pain: How to Stretch and Strengthen Your Spine

Many individuals go through the experience of having pain at some stage in their lives. Various factors, such as maintaining posture, straining muscles, sustaining injuries dealing with stress or having conditions can contribute to this issue. Coping with pain can disrupt your routine and affect your general state of well being.

Thankfully there are effective methods to alleviate lower back pain with one of them being the practice of yoga. Yoga combines poses, breathing techniques and meditation to create a holistic mind body approach. Engaging in yoga can help you stretch and strengthen your spine while improving blood circulation. It also aids in reducing inflammation and promoting relaxation.

In this article I will share five of the yoga poses specifically targeted for lower back pain relief. These poses are backed by research and expert recommendations to ensure they effectively ease discomfort while boosting flexibility. By following this guide you will learn how to safely perform these poses at home or, in a studio setting. Experience the benefits that yoga offers for your lower back health.

5 Best Yoga Poses for Lower Back Pain

Here are 5 best yoga poses for lower back pain that you can do anytime and anywhere:

1. Cat-Cow Pose

Yoga pose - cat-cow pose

Cat-Cow pose is a gentle and accessible backbend that stretches and mobilizes your spine. It also helps you release tension in your neck, shoulders, and chest.

To do this pose:

  • Take a position on a mat or carpet by lowering yourself onto your hands and knees. Make sure that your wrists are in line, with your shoulders and your knees are aligned with your hips.
  • Inhale as you lift your head and tailbone up and let your belly drop down toward the floor. This is the cow position.
  • Exhale as you tuck your chin and tailbone in and round your back toward the ceiling. This is the cat position.
  • Repeat this movement for 10 to 15 times, following your breath and moving slowly.
  • You can also add some variations to this pose, such as moving your hips from side to side or making circles with your spine.

2. Child’s Pose

Yoga pose - child pose

Child’s pose is a restful and soothing pose that stretches your lower back, hips, and thighs. It also helps you calm your mind and relieve stress.

To do this pose:

  • Start by positioning yourself on the floor with your knees slightly apart. Your toes touching. Sit back on your heels. Place your hands gently on your thighs.
  • Gradually lean forward from the hips lowering your forehead towards the ground. You have the option to extend your arms forward or keep them by your sides.
  • Take breaths and allow yourself to settle into this posture for as long as you find it comfortable.
  • If needed you can also place a pillow. Bolster beneath your chest or forehead to provide additional support.

3. Downward-Facing Dog Pose

Woman standing in yoga downward facing dog pose

Downward-Facing Dog pose is a classic and invigorating pose that stretches your entire back, especially the lower part. It also strengthens your arms, shoulders, legs, and core.

To do this pose:

  • Begin by positioning yourself on the floor with your hands in front of your shoulders and your knees directly under your hips.
  • Engage your palms. Place your toes underneath. Raise your knees off the ground. Elongate your legs to their fullest extent.
  • Push your hips upwards and backwards towards the ceiling while lengthening your spine. If necessary, maintain a bend in your knees.
  • Apply pressure through both hands and feet ensuring an even distribution of weight between them. Keep your head positioned between or slightly forward, from your arms.
  • Hold this pose for 5 to 10 breaths or longer if you wish.

4. Sphinx Pose

Yoga pose - Sphinx Pose

Sphinx pose is a gentle backbend that opens up your chest, shoulders, and abdomen. It also supports your lower back and improves your posture.

To do this pose:

  • Lie down on the floor with your stomach facing downwards. Stretch out your legs behind you ensuring that your feet are hip width apart.
  • Position your elbows underneath your shoulders and align your forearms parallel to each other on the floor.
  • Raise your head, chest and upper abdomen off the floor while exerting pressure, on your forearms and palms.
  • Maintain a neck, keep your shoulders relaxed and ensure that your lower back remains in a relaxed state.
  • Hold this pose for 5 to 10 breaths or longer if you wish.

5. Two-Knee Spinal Twist

Two-Knee Spinal Twist

Two-Knee Spinal Twist is a relaxing twist that releases tension in your lower back, hips, and spine. It also helps you improve your digestion and detoxification.

To do this pose:

  • Lie down on your back on the floor. Bend your knees keeping your feet flat on the ground.
  • Bring your knees closer to your chest. Embrace them with your arms.
  • Gently lower your knees towards the side of your body aiming to bring them as close to the floor as possible. Make sure to keep your shoulders grounded while turning your gaze towards the left.
  • For added support you can extend your arm sideways or place your right hand on top of your left knee.
  • Maintain this position for 5 to 10 breaths or even longer if you prefer. Afterward, switch sides. Repeat the steps.


Here are five excellent yoga poses for relieving back pain that you can practice either at home or in a studio. These poses are specifically designed to stretch and strengthen your spine, enhance blood flow, reduce inflammation and promote relaxation of the mind.

Kayla Thomas


Kayla Thomas, a 34-year-old sports and fitness coach living in Connecticut, USA. With seven years of hands-on experience, she's all about helping folks get fit and strong. Kayla's fitness journey began when she was a sports-loving kid, and she followed her passion to college, where she earned a degree in Exercise Science and picked up personal training and sports coaching certifications. But what really lights her up is empowering women through fitness, breaking barriers and making fitness feel welcoming for everyone. Her clients see her as not just a coach but a motivating friend. In her downtime, you'll find her swimming and cycling, always on the move. And you can follow her fitness journey on Instagram – she's all about sharing that empowerment vibe.