When yoga can help (and when to pause)
These poses are designed for common stiffness and mild, non-specific low back discomfort. If you have sharp pain, numbness/tingling, pain shooting down the leg, recent injury, fever, or loss of bladder/bowel control, pause and seek medical advice first.
How to use this routine
- Time: 8–12 minutes
- Frequency: 3–5 days/week
- Rule: Move slowly and stay in a “good stretch,” not pain
- Props: A folded towel or pillow is helpful
8 gentle yoga poses for lower back pain
1) Cat–Cow (spine mobility)
How: Start on hands and knees. Inhale, gently arch your back and lift your chest (Cow). Exhale, round your spine and tuck your chin (Cat). Repeat slowly.
Modify: If wrists hurt, place forearms down or make fists.
2) Child’s Pose (back + hip release)
How: Kneel, bring big toes together, knees apart, and fold forward. Rest your forehead on the floor or a pillow. Breathe into your lower back.
Modify: Put a pillow under your chest if folding feels too intense.
3) Sphinx Pose (gentle back extension)
How: Lie on your belly, prop up on forearms, elbows under shoulders. Keep hips on the floor and lengthen through the crown of your head.
Tip: This is mild. If it increases back pain, skip it.
4) Supine Knee-to-Chest (low back decompression)
How: Lie on your back. Hug one knee in toward the chest for 20–30 seconds, then switch. Keep the other leg bent or extended—choose what feels best.
Modify: Hold behind the thigh if grabbing the shin is uncomfortable.
5) Supine Twist (spine + glute stretch)
How: Lie on your back, knees bent. Drop both knees to one side while keeping shoulders relaxed. Breathe 20–40 seconds, then switch.
Modify: Put a pillow between knees or under knees for support.
6) Figure-4 Stretch (piriformis / glute)
How: Lie on your back, cross right ankle over left thigh. Either stay here or thread hands behind the left thigh and gently draw it in. Switch sides.
Why it helps: Tight glutes can pull on the lower back and add strain.
7) Bridge Pose (core + glute strength)
How: Lie on your back, knees bent, feet hip-width. Press feet down and lift hips slightly. Keep ribs relaxed and avoid over-arching.
Beginner cue: Think “lift and lengthen,” not “bend hard.”
8) Reclined Hamstring Stretch (posterior chain)
How: Lie on your back, loop a towel around the foot and gently straighten the leg toward the ceiling until you feel a stretch behind the thigh.
Modify: Keep the knee slightly bent if hamstrings are tight.
Simple weekly plan
- Week 1: 2–3 poses/day, 5–8 minutes
- Week 2: Full routine, 8–12 minutes
- Ongoing: Keep Cat–Cow + Knee-to-Chest as your “daily reset”
Common mistakes to avoid
- Holding your breath or forcing range of motion
- Going straight into deep forward folds when your back is irritated
- Twisting aggressively (keep it gentle and supported)
- Ignoring symptoms like tingling, numbness, or sharp pain