9 Yoga Poses to Soothe Lower Back Pain

Low back pain is one of the leading causes of disability worldwide. Though most cases are acute or short-term, the pain can disrupt your daily life. Common causes include injuries and conditions such as muscle strain, a herniated disc, and arthritis.

Luckily, moderate physical activity — including stretching and strengthening exercises that target core muscles — can help. A low-impact activity like yoga ticks all the boxes, whether your pain is acute or chronic. Yoga poses for lower back pain can promote body awareness and ease symptoms.

What are the best yoga poses for lower back pain?

Many scientific studies have looked at the benefits of regular yoga practice for lower back pain. And the results are largely positive. A 2020 review found that yoga was equally effective at lessening low back pain and physical limitations as traditional physical therapy.

In another study, researchers looked at the effects of yoga on military veterans with low back pain. After practicing yoga twice a week for 12 weeks, they had slightly less pain and less reliance on pain medication, including opioids. The benefits of yoga don't end with pain relief. The mind-body practice may also help people with low back pain relieve related stress and anxiety.

Talk to your healthcare provider first. Beginners should also consider working with an experienced yoga teacher because the correct technique is key to preventing further injury.

The best yoga poses for lower back pain work to strengthen core muscles — including the abdominals, obliques, and lower back muscles — and stabilize the spine. Other effective poses stretch these muscles to build spinal flexibility and mobility.

Here are some options to help you get started.

Downward dog

1. Start on all fours with your shoulders aligned over your wrists and your hips aligned over your heels.

2. Tuck your toes and lift your knees off the mat, straightening your legs and sending your buttocks up toward the ceiling. Walk your feet back a few inches. 

3. Contract your core muscles and keep your back straight and neck long.

4. Pull your shoulders down away from your ears and rotate your upper arms outward.

5. Press your heels down toward the mat, but do not worry if they don't touch the mat.

6. Hold the downward dog as you continue to lengthen your spine from your hips to the top of your head for 5 to 10 deep breaths.

Pigeon pose

1. Start in a downward dog position. Extend your right leg back, then bring it forward, bending the knee and placing it on the mat just behind your right wrist. Place the shin as close to parallel with the top of the mat as possible, but don't force it beyond your natural flexibility.

2. Place your fingertips on the mat slightly in front of you for support. Keep the hips squared with the top of the mat and lengthen up through your spine.

3. Stay here or begin to fold forward at the hip creases. Walk your fingertips forward slowly, and hold in pigeon pose for 5 to 10 slow breaths.

4. Return to downward dog, then switch sides.

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Happy baby pose

1. Lie on your back with your knees bent.

2. Lift your feet off the mat and grasp the outside of either foot or the big toes.

3. Keeping your lower back pressed into the mat, open your knees outward as you pull them down toward your outer chest.

4. Hold the happy baby pose for 5 to 10 slow breaths.

Child's pose

1. Start on all fours. Bring your feet closer together and widen your knees.

2. Press your hips back and down, so your belly rests between your thighs.

3. Keep your arms extended and your elbows off the mat, or let them fall to the mat for a more relaxed child's pose.

4. Continue to lengthen through your spine and let your belly settle between your thighs. 

5. Hold the position for 5 to 10 deep breaths.

Cat-cow

1. Begin on all fours with your shoulders aligned over your wrists and your hips aligned over your heels.

2. Contract your core muscles and maintain a neutral spine and long neck. Inhale as you lift your chest and drop your belly down toward the floor, lifting your hips toward the ceiling.

3. Exhale as you reverse the position, arching your spine like a cat and pressing up through the middle of your shoulder blades. Drop your chin toward your chest and your hips down.

4. Continue to alternate between cat-cow positions for several rounds.

Bridge pose

1. Lie on your back with your arms alongside your body, your knees bent, and your feet flat on the floor.

2. Contract your core muscles, draw your heels close to your buttocks, and press your feet and palms into the mat.

3. Inhale as you lift your hips off the floor. Roll your shoulder blades in and raise your hips until they align with your chest and knees. Bring your arms together under your back and clasp your hands if your shoulder mobility allows it.

4. Hold in bridge pose for a slow count of 5 to 10 seconds, then release.

Sphinx pose

1. Lie on the floor on your belly.

2. Prop yourself up on your elbows with your fingers and forearms pointing straight ahead. 

3. Make sure your shoulders are aligned over your elbows.

4. Inhale as you press into your forearms, puff out your chest, and extend your upper spine and head toward the ceiling.

5. Breathe for a slow count of 5 to 10 seconds in sphinx pose as you continue to press your chest forward and extend your spine. Then, release the posture.

Forward fold

1. Stand at the top of your mat with your feet hip-distance apart.

2. Inhale your arms up overhead, then exhale as you fold forward at the hip points. Keep your spine long and avoid rounding your back.

3. Place your hands on your shins or your fingertips on the ground. Keep a slight bend in your knees if your hamstrings are less flexible.

4. Stay in forward fold for 5 to 10 slow, deep breaths allowing your spine and head to lengthen toward the floor.

5. Round up slowly vertebrae by vertebrae back to the starting position.

Reclined spinal twist

1. Lie on your back with your knees bent and feet flat on the floor.

2. Open your arms out to the side, and exhale as you allow your knees to fall across the body to the right side.

3. Keep both shoulder blades on the floor. Turn your head to the left, looking in the opposite direction of your knees.

4. Hold the reclined spinal twist for 5 to 10 deep breaths. Then, return to the center and switch sides.

What yoga poses should you avoid if you have lower back pain?

When you practice yoga with low back pain, choosing suitable poses is key. Ease into the practice and stop if any postures cause new or worsening pain. Also, avoid advanced poses, especially if you are new to yoga or are experiencing severe pain.

These include:

• Arm balances, like crow pose, that take a lot of core strength

• Inversions, like handstands, require strong abdominals and low-back muscles and put pressure on the spine

• Advanced backbends, such as wheel pose, can put undue stress on the lower back

You'll want to change or avoid other yoga postures, including camel pose, boat pose, and shoulder stand. Remember to use props, like blocks or a chair, when you need extra support.

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Written by:

Jody Braverman, CPT, RYT

Jody Braverman, CPT, RYT, has worked as a trainer, yoga teacher, nutrition and lifestyle coach, writer, and editor for over 20 years. She got her B.A. from the University of Maryland and maintains several accredited certifications.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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