7 Yoga Poses and Stretches That Help Ease Lower Back Pain

Lower back pain is one of the most common discomforts caused by poor posture, long sitting hours, or muscle tension.

Yoga offers gentle yet effective stretches that improve flexibility, strengthen supporting muscles, and relieve pressure. Here are seven poses to try:

Child’s Pose (Balasana)

A resting pose that stretches the spine and relieves tension in the lower back. Kneel, fold forward & extend your arms while keeping your forehead on the mat.

Cat-Cow Stretch (Marjaryasana-Bitilasana)

Moving between arching & rounding the spine helps release stiffness, improve flexibility & gently massage the back muscles.

Downward-Facing Dog (Adho Mukha Svanasana)

This pose stretches the hamstrings and spine, reducing strain on the lower back while improving circulation.

Supine Twist (Supta Matsyendrasana)

Lying on your back and twisting your knees to one side gently stretches the spine and helps ease tightness in the back muscles.

Sphinx Pose (Salamba Bhujangasana)

A gentle backbend that strengthens the spine and stimulates blood flow to the lower back, providing relief from stiffness.

Bridge Pose (Setu Bandhasana)

By lifting the hips, this pose strengthens the glutes and lower back muscles, reducing long-term pain.

Seated Forward Bend (Paschimottanasana)

This stretch targets the hamstrings and spine, releasing tension that often contributes to lower back discomfort.