Essential Yoga Poses for Lower Back Pain Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Yoga and Your Health Essential Yoga Stretches for Lower Back Pain By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on April 20, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Sara Clark Reviewed by Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print If you have occasional or chronic pain in your lower back, you're not alone. Low back pain is very common, especially as you age. Having a job where you sit most of the day exacerbates the problem. Taking the time to establish a regular stretching routine can make a big difference in your back pain prognosis. The lower back is defined as the five lumbar vertebrae, which make up the curve of the spine just above the sacrum. Pain can originate from any of several interdependent anatomical sources, including the soft discs between each vertebra, the surrounding nerves, and the supporting muscles and ligaments. Yoga can help alleviate discomfort by building strength in weak areas and stretching out tight areas. A regular yoga practice, which includes many different types of movements that involve the spine, is a good way to maintain spinal health over time. The following series of poses includes spinal extension and flexion (also known as back bending and forward bending) and a twist. If you're already in pain, it's important to see your doctor for a diagnosis before starting any new exercises since not all stretches are appropriate for every condition. If you've been given the OK to do these types of movements or are looking for a preventative regime, you've come to the right place. 1 Pelvic Tilts Verywell / Ben Goldstein Begin by lying on your back for pelvic tilts. If you can't lie down comfortably, you can also do these standing at the wall. Gently rocking your pelvis forward and back has the effect of flattening your low back against the floor (or the wall). It's a good way to introduce movement into a stiff spine. Do 10 to 15 rounds of this stretch and notice whether you feel relief after this movement. 2 Cat-Cow Stretch - Chakravakasana Verywell / Ben Goldstein Come to all fours for a few rounds of cat-cow. This stretch, which moves back and forth from flexion to extension, expands the action of the pelvic tilt into the whole spine, from tailbone to neck. Balancing on your hands and knees also helps build core strength. This basic movement can have a big impact for people who sit all day. Five to ten rounds should do the trick, but you can always do more if you like. 3 Child' s Pose - Balasana Verywell / Ben Goldstein Forward bending is not recommended for some types of back pain (herniated discs, for instance), so make sure you're diagnosed before trying child's pose. To lessen the angle of the forward bend, you can also take a bolster under your chest and head. Your arms can rest beside the body or be outstretched in front, whichever is more comfortable. Take a least 10 breaths here. 4 Chair Twist Verywell / Ben Goldstein Twists are great for keeping your spine flexible. Take twists slowly and do not force yourself into position. Take about 5 breaths in this chair twist, lengthening your spine on the inhalations and gently deepening the pose on the exhalations. Then turn around to twist the opposite way. If you have more mobility, try a seated spinal twist - ardha matsyendrasana. By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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