Certain yoga poses serve to both strengthen and relax muscles, potentially providing relief from back pain.

If you’re experiencing back discomfort, yoga could offer an everyday solution. As a mind-body therapy, yoga is often recommended not only for easing back pain but also for addressing associated stress. Specific poses can effectively relax and strengthen your body.

Even a few minutes of daily yoga practice can heighten your body awareness, enabling you to identify areas of tension and imbalances and empowering you to restore balance and alignment.

Explore how these poses can benefit in managing back pain below.

Back pain is a common challenge, but it doesn’t control your life. Yoga presents a gentle and effective approach to managing back pain, enhancing flexibility, and strengthening the core muscles that support the spine.

Yoga poses for lower back

Discover six yoga poses to incorporate into your routine for relief and a healthier back:

1. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog (Adho Mukha Svanasana)

This foundational pose lengthens and strengthens the entire back body, improving posture and relieving tension.

  • Begin on your hands and knees, with your knees hip-width apart and hands shoulder-width apart.
  • Push your hips back and straighten your legs as much as possible, forming an inverted V shape.
  • Elongate your neck and keep your gaze between your legs.
  • Hold for 5-10 breaths.

2. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose (Eka Pada Rajakapotasana)

This hip-opening pose gently stretches the piriformis muscle, which can often contribute to lower back pain.

  • Start in a downward-facing dog position.
  • Slide your right knee forward between your hands and bring your right shin parallel to the front of your mat.
  • Extend your left leg back, keeping your foot flexed.
  • Sit up with your torso upright, feeling a stretch in your right hip and buttock.
  • Hold for 5-10 breaths on each side.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic duo improves spinal mobility and relieves stiffness.

  • Come onto your hands and knees, with your knees hip-width apart and hands shoulder-width apart.
  • Inhale, arch your back, drop your belly towards the floor, and look up (cow pose).
  • Exhale, around your back, tucking your chin to your chest (cat pose).
  • Coordinate the movement with your breath, flowing seamlessly between cow and cat.
  • Repeat 5-10 times.

4. Upward-Facing Dog (Urdhva Mukha Svanasana)

Upward-Facing Dog

This pose counteracts the slouching posture and strengthens the back muscles.

  • Lie on your stomach with your legs extended back and feet flexed.
  • Place your palms flat on the mat beside your chest.
  • Press into your hands and lift your upper body off the mat, straightening your arms as much as possible.
  • Keep your gaze slightly upward and maintain a long neck.
  • Hold for 5-10 breaths.

5. Triangle Pose (Trikonasana)

Triangle Pose (Trikonasana)

This standing pose stretches and strengthens the sides of the body, promoting spinal alignment.

  • Stand with your feet hip-width apart.
  • Step your right foot back a large step and angle your toes outward.
  • Reach your right arm down towards your shin or ankle, and extend your left arm straight up towards the ceiling.
  • Keep your hips facing forward and lengthen your spine.
  • Hold for 5-10 breaths on each side.

6. Child’s Pose (Balasana)

Child's Pose

This restorative pose allows for deep relaxation and stretches the lower back.

  • Kneel on the mat with your toes together and knees hip-width apart.
  • Sit back on your heels and rest your torso between your thighs.
  • Extend your arms out in front of you or rest them alongside your body.
  • Rest your forehead on the mat and breathe deeply.
  • Hold for as long as you like.


  • Listen to your body and modify poses as needed.
  • If you experience any pain, stop the pose and consult a healthcare professional before continuing.
  • Yoga is a practice, not a competition. Be patient and consistent with your practice for optimal results.

By incorporating these yoga poses into your routine, you can find relief from back pain, improve your overall flexibility, and strengthen the muscles that support your spine.