Yoga Poses to Relieve Lower Back Pain

Lower back pain is one of the most common physical complaints—and yoga offers a powerful, non-invasive way to manage and relieve it. Gentle yoga stretches help release tension, improve spinal alignment, and strengthen the muscles that support your lower back.

Four years into marriage, I learned that the person sharing your bed could also be the one stabbing you in the back. I never imagined it’d be Conrad—until he begged me to sell the only thing my father left me: his apartment.He claimed his business partner had betrayed him, that debt would bury us. In tears, he swore selling Dad’s apartment would save us. Blinded by love and grief, I agreed. The champagne popped the night the sale went through. “To new beginnings,”

he said. I didn’t realize he meant a new life—with someone else.Two months later, I found a receipt for a $3,000 necklace—and a voicemail from a woman laughing about how easily he “bamboozled” me. Turns out, Conrad hadn’t been screwed over. He and his partner sold their agency for $600K. He forged my signature, pocketed the money, and planned a new business—and life—with his mistress,

Lydia.I didn’t confront him. I built a case.With help from his ex-partner and a lawyer, I gathered evidence: forged docs, photos, receipts, a recorded video call where Lydia laughed about using my wedding photo in investor pitches.On our anniversary, I handed Conrad a flash drive. “You have 72 hours to return everything,”

I told him. “Or it all goes to court.”He lost. Lydia vanished. And then fate stepped in.The apartment sale fell through due to a title issue. Legally, it was still mine.I stood in the doorway of my childhood home and whispered to the walls, “I got it back, Dad.”Karma? Maybe.Closure? Absolutely

Whether your pain stems from poor posture, long hours of sitting, stress, or muscle imbalances, the right yoga poses can help you feel better—safely and naturally.


Why Yoga Works for Lower Back Pain

  • Increases flexibility in tight hips, hamstrings, and spine

  • Strengthens core and postural muscles

  • Improves posture and body awareness

  • Promotes relaxation and stress reduction

  • Enhances circulation to help healing and reduce stiffness

🔔 Always move slowly and stop any pose that causes sharp pain. Consult a healthcare professional if your pain is severe or chronic.


🧘 Top Yoga Poses to Relieve Lower Back Pain

1. Child’s Pose (Balasana)

Gently stretches the lower back and hips

  • Kneel on the floor, bring your big toes to touch, knees wide apart

  • Sit your hips back onto your heels and reach your arms forward

  • Rest your forehead on the mat and breathe deeply for 1–3 minutes

💡 This pose soothes tension and decompresses the spine.


2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Improves spinal flexibility and warms up back muscles

  • Start on hands and knees in a tabletop position

  • Inhale: arch your back, lift chest and tailbone (Cow)

  • Exhale: round your spine, tuck chin and pelvis (Cat)

  • Flow for 1–2 minutes with breath

💡 This dynamic stretch relieves stiffness and awakens your spine.


3. Supine Twist (Supta Matsyendrasana)

Releases tension from lower spine and hips

  • Lie on your back and hug both knees to your chest

  • Drop knees to one side, extending the opposite arm out

  • Gaze over your shoulder and hold for 30–60 seconds

  • Switch sides

💡 Twists gently realign and stretch the spine and surrounding muscles.


4. Downward-Facing Dog (Adho Mukha Svanasana)

Lengthens the spine and stretches hamstrings and calves

  • From tabletop, lift your hips up and back to form an inverted V

  • Keep your knees slightly bent if hamstrings are tight

  • Press hands into the mat and lengthen through your back

  • Hold for 30 seconds to 1 minute

💡 Reduces compression in the spine and improves posture.


5. Sphinx Pose

Strengthens lower back muscles while gently arching the spine

  • Lie on your stomach, forearms under your shoulders

  • Lift your chest slightly while keeping pelvis grounded

  • Keep glutes relaxed and shoulders away from ears

  • Hold for 30 seconds to 1 minute

💡 Builds support muscles without straining the spine.


6. Knees-to-Chest (Apanasana)

Gently stretches the lower back and hips

  • Lie on your back and hug both knees into your chest

  • Rock gently side to side if comfortable

  • Hold for 1–2 minutes

💡 Relieves tension and soothes the nervous system.


7. Bridge Pose (Setu Bandhasana)

Strengthens glutes and lower back muscles

  • Lie on your back with knees bent and feet hip-width apart

  • Press into your heels and lift hips toward the ceiling

  • Hold for 5–10 breaths, then slowly lower down

💡 Builds lower back stability and improves spinal alignment.


8. Reclining Pigeon Pose (Figure Four Stretch)

Opens tight hips that may contribute to back pain

  • Lie on your back and cross one ankle over the opposite knee

  • Grab behind your thigh and gently pull it toward your chest

  • Hold for 30–60 seconds each side

💡 Targets piriformis and hip muscles that often pull on the lower back.


🔄 How to Practice Safely

  • Warm up first with gentle movements like Cat-Cow or walking

  • Avoid pushing into pain—aim for mild stretch or release

  • Use props like pillows, bolsters, or folded blankets to support your body

  • Focus on breath—inhale to lengthen, exhale to release tension

  • Stay consistent—daily or 3–4 times per week brings the best results


🧘‍♂️ Quick 10-Minute Yoga Flow for Lower Back Relief

  1. Child’s Pose – 1 min

  2. Cat-Cow – 1 min

  3. Downward Dog – 1 min

  4. Sphinx Pose – 1 min

  5. Supine Twist (each side) – 1 min

  6. Knees-to-Chest – 1 min

  7. Bridge Pose – 1 min

  8. Reclining Pigeon (each side) – 1 min

End with 1 minute of deep breathing in Savasana (corpse pose).


🏁 Conclusion

Yoga offers a powerful, holistic approach to relieving lower back pain by increasing flexibility, strengthening support muscles, and calming the nervous system. Whether you’re recovering from strain or managing chronic discomfort, practicing these gentle poses regularly can bring noticeable relief and long-term resilience.


Would you like a custom printable yoga routine for back pain or a follow-along video suggestion? I’d be happy to help you build your perfect practice!

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