Amanda McCarroll @yomanda4
October 19, 2021

Lower back pain is one of the most common health issues that Americans face today.  This is mostly a result of the sedentary lifestyle that many of us lead as well as begin overweight, overworked and overstressed.  That’s a lot of overs!  Yoga poses for lower back pain can address all of these issues at the same time.

You may not think you have time for yoga, but you do!  What you don’t have time for is to be in unnecessary pain.  Making time for yoga a few times a week is a huge game changer.  It will address some of the issues causing your low back discomfort as well as release stress and help to melt away some extra pounds.

5 Yoga Poses For The Lower Back

Deep Belly Breathing Before Starting Yoga Poses For The Lower Back

Releasing lower back pain can be as simple as taking some deep breaths in a comfortable position.  Breathing deeply will calm the nervous system.  When the nervous system is calmer, experience less pain from whatever issues we may have going on in the body.  This first exercise is simple yet powerful.

  • Lie on the back on a yoga mat or other soft yet firm surface (not a bed or couch).
  • Bend the knees, widen the feet apart and let the knees rest against each other.
  • Place the hands on the lower belly while letting the shoulders and elbows relax on the floor.
  • Breathe naturally through the nose, allowing it to deepen on its own.
  • Take at least 10 (20 is even better) breaths here.  Feel any stress and tension in the body melt away with each new exhale.

Easy Hamstring Release

This exercise is a gentle way to open up the hamstrings.  Tightness in the hamstrings can pull on the lower back, increasing the likelihood of having issues.  Keep the hamstrings open and your lower back will thank you.

  • Lie on the back, bend the knees and place the feet hip distance apart.
  • Pull one leg toward you and hold the thigh with both hands
  • Inhale extend the leg toward straight, exhale bend the knee
  • Repeat this 8-12 times on eachside.
  • If it’s very easy and you don’t feel a stretch behind the thigh, extend the opposite leg straight onto the ground.

Easy Spinal Twist Pose For The Lower Back

It’s important to move the spine in every direction to maintain mobility and strength.  Twists can be uncomfortable when experiencing low back pain or they can feel amazing.  Either way, go into this pose gently, don’t push and pull on the body.  Relax and let go of tension with each exhale.

  • Lie on the back, bend the knees and place the feet hip distance apart.
  • Draw one knee to the chest and extend the other leg straight on the ground
  • Use the opposite hand to draw the knee across the chest.
  • Stack the top hip above the bottom hip while keeping both shoulder blades pressing into the ground.
  • Don’t try to pull the knee all the way over to the ground. Keep it hovering and press the hand and the knee gently together.
  • Take 8-12 deep breaths on each side.


Cat cow is a classic and we practice it everyday!  This keeps the spine supple and mobile, loosening up all the surrounding soft tissue.  It’s also a great way to coordinate the breath with movement so it feels like a meditation in motion.

  • Begin on all fours.  Stack the shoulders over the wrists and the hips above the knees.
  • Inhale lift the tailbone, let the belly fill and relax toward the ground, lift the chin and gaze upwards
  • Exhale tuck the tailbone, draw the belly in and round the spine, tuck the chin to the chest
  • Keep this snake-like motion going for several breaths until it’s very rhythmic.
  • After 10, 20 or even 30 breaths, relax back into child’s pose.

Seated Pigeon

Tight hips can be the main culprit in what is creating low back discomfort.  Opening the hips will create space and freedom in the pelvis, upper legs and lower back.  This seated hip opener is a great one for releasing the glutes and other deep rotators.

  • Begin seated with the legs extended.
  • Lean back on the hands and cross one ankle just above the opposite knee.
  • Bend the bottom knee until the foot is flat and the top leg is in a figure four position.
  • If it’s difficult to sit up straight and lift the chest, lean the hands back more.
  • If you don’t feel anything, lift the chest and bring it closer to the legs by walking the hands in
  • Take 8-12 deep breaths on each side.

Try Full Length Classes with Yoga Poses For The Lower Back

If you’re seeing a physician or physical therapist about your lower back pain, get their permission before you begin a yoga program at home.  Once you get the go ahead, sign up for our two week trial and try all of our yoga classes for free.  If you like it, keep your subscription and it’s only $18/month.  This membership gives you unlimited access to our growing library of yoga classes as well as our livestream classes.

Start your free trial today!


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