Best Yoga for Lower Back Pain: Beginner to Intermediate Poses

Lower back pain is widespread. Often it stems from everyday habits. Excessive sitting, poor posture, or improper lifting can strain your lower back and lead to pain. The good news is that gentle movement and targeted stretches can make a big difference in how you feel.

Yoga is often recommended to relieve back pain and improve mobility. It involves poses that stretch tight areas and strengthen the muscles supporting your spine. Yoga also encourages relaxation through deep breathing, helping to reduce stress and tension.

If you’re new to yoga, start with simple poses that are easy on your back, and gradually try more intermediate poses as you build strength and flexibility. Always listen to your body. Move slowly and avoid any posture that causes pain. If you have any health concerns or severe pain, consult a doctor or physiotherapist before starting.

Below are some of the best yoga poses for lower back pain, from beginner-friendly stretches to a few intermediate moves. For each pose, we provide step-by-step guidance, explain how it helps your back, and give tips for safe practice. Move slowly, breathe deeply, and focus on gentle relief rather than pushing yourself too hard.

Beginner Yoga Poses for Lower Back Pain

Cat-Cow Pose (Marjaryasana-Bitilasana)

1. Start on all fours in a tabletop position. Place your hands under your shoulders and your knees under your hips.
2. Inhale into Cow Pose: Drop your belly towards the mat, lift your chest and tailbone upward, and look slightly up. Feel the gentle arch in your lower back.
3. Exhale into Cat Pose: Tuck your chin towards your chest and round your back towards the ceiling, drawing your navel in.
4. Continue to slowly alternate between cow and cat with each breath, moving smoothly. Repeat this flow for 5–10 breaths, or as long as it feels good.

This simple dynamic movement warms up and mobilises the spine. Cat-Cow gently loosens the muscles around your spine, improving flexibility and easing stiffness. It's an ideal first stretch to start relieving lower back pain and to help you find better posture.

Child’s Pose (Balasana)

1. Kneel on the floor with your big toes touching and knees about hip-width apart (or wider if needed for comfort).
2. Sit back on your heels, then fold your upper body forward between your thighs.
   
3. Extend your arms forward on the floor with palms down. Allow your forehead to rest on the mat (or on a cushion if it doesn’t reach comfortably).
4. Relax deeply in this pose, breathing slowly. Let your lower back muscles soften as your chest and belly sink toward the floor. Stay for a few deep breaths.

Child’s Pose gently stretches the lower back and hips, softly lengthening the spine and releasing tension. This resting pose also helps you relax, which can reduce stress-related back pain. If your knees or ankles are sensitive, place a folded blanket under them for support.

Reclining Spinal Twist (Supta Matsyendrasana)

1. Lie on your back and hug your right knee into your chest, keeping your left leg straight on the floor.
2. Gently guide the bent right knee across your body to the left side, allowing it to lower toward the floor (only as far as comfortable). Your right hip will lift slightly as your knee comes across.
3. Extend your right arm out to the side and turn your head to the right. Keep both shoulders on the floor. Breathe deeply and hold for several breaths. Then return to the centre and repeat on the left side.

A gentle spinal twist can help release tension in the lower back and hips. This pose stretches the muscles that run along your spine and the glutes, which can get tight and contribute to back pain. This pose is soothing after a long day of sitting, gently “wringing out” stiffness. Keep the stretch gentle. Never force your knee down. You can support your knee with a pillow or blanket to make the twist more comfortable.

Intermediate Yoga Poses for Lower Back Pain

Downward-Facing Dog (Adho Mukha Svanasana)

1. Begin on your hands and knees (tabletop position). Spread your fingers wide and press your palms evenly into the mat.
2. Tuck your toes under and lift your knees off the floor. Send your hips up and back, straightening your legs as much as is comfortable. Your body will form an inverted “V” shape.
3. Keep your back flat and lengthen your spine by reaching your tailbone up. It’s okay to keep your knees bent if your hamstrings are tight. Let your head hang between your arms and press your heels gently toward the floor (it’s fine if they don’t touch).
4. Take a few deep breaths here, then gently lower back to your knees.

Downward-Facing Dog is a classic yoga pose that stretches your whole body, especially your back. It helps reduce tension along your entire back and relieve pressure in the lower back by gently stretching and lengthening the spine. 

Tip: If your hamstrings are very tight, keep your knees bent and focus on spine length rather than straight legs. Over time, Downward Dog also builds strength in your back and core for better posture.

Cobra Pose (Bhujangasana)

1. Lie on your stomach with your legs extended back and the tops of your feet on the floor. Place your hands under your shoulders (elbows bent).
2. Press your hips and legs into the floor. Engage your core gently to support your back.
3. Inhale and lift your chest off the floor using your back muscles (press lightly with your hands). Straighten your arms partway, only as far as you feel a gentle stretch in your back.
4. Keep your shoulders down and back, and your neck long. Hold for a couple of breaths, then exhale and slowly lower your chest back down.

Cobra strengthens the lower back and helps improve posture by engaging the spine-supporting muscles. It also stretches the front of your body, counteracting the effects of slouching. Because Cobra is a deeper backbend, warm up first and never force the pose. You should feel a gentle stretch, not pain. If full Cobra is too much, do a small lift or stay with a gentler version. Practising gentle backbends like Cobra regularly can increase spinal flexibility and reduce stiffness over time.

Bridge Pose (Setu Bandha Sarvangasana)

1. Lie on your back with your knees bent and feet flat on the floor, hip-distance apart. Make sure your heels are under your knees.
2. Rest your arms by your sides, palms down.
3. Press into your feet and lift your hips off the floor. Lift as high as comfortable (aim for a straight line from shoulders to knees if you can).
4. Keep your knees aligned with your hips (don’t let them splay outward). Breathe deeply and hold for a few breaths.
5. Slowly roll your spine back down to the floor on an exhale.

Bridge Pose is both a gentle backbend and a strengthening pose. Lifting the hips engages the lower back and glutes, helping build a more stable core to support your spine. It also stretches the hip flexors at the front of the hips, which often become tight from sitting and can affect the lower back. By strengthening and stretching these areas, the Bridge can help relieve mild low back fatigue. If it’s hard to hold this pose, slide a yoga block or cushion under your lower back for a supported Bridge, allowing you to relax while still gently stretching. Be sure to breathe steadily, and keep your gaze upward (avoid turning your head) to protect your neck.

Conclusion

By practising these poses regularly, you can gently relieve existing lower back pain and build a stronger, more flexible back. Begin with beginner-friendly stretches and progress to intermediate poses as you gain strength and confidence. Always listen to your body and avoid any movement that causes pain. Over time, yoga can improve your posture, reduce stiffness, and help you manage stress, all of which contribute to a healthier lower back. With patience and consistency, you'll help keep your back strong, healthy and pain-free in the long run.

References:

• Healthline – The 10 Best Yoga Poses for Back Pain: https://www.healthline.com/health/fitness-exercise/yoga-for-back-pain
• Yoga Journal – Yoga for Lower Back Pain: 8 Poses to Relieve Tension: https://www.yogajournal.com/practice/yoga-for-back-pain/
• Verywell Health – How Yoga for Back Pain Can Help You Find Relief: https://www.verywellhealth.com/yoga-for-back-pain-5196906
• Harvard Health Publishing – The Safe Way to Do Yoga for Back Pain: https://www.health.harvard.edu/staying-healthy/the-safe-way-to-do-yoga-for-back-pain
• Mayo Clinic – Back Exercises in 15 Minutes a Day: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/back-pain/art-20546859