The Best Yoga Poses For Anyone With Lower Back Pain

If there is one thing that can be enough to ruin most people’s day, it’s lower back pain. Sadly, sitting at a desk all day can often leave many of us with some discomfort. Thankfully, the best yoga poses for lower back pain should soon see us back on our feet and able to move once again.

Cat/cow pose

The cat/cow pose works by flexing and extending the spine. Get onto all fours before gently curving your spine up and lowering your head down. On the exhale, raise your head and chest to the sky while lowering your abdominals to the mat. This should help relieve any tension in the back while also helping to improve posture in the long run.

Sphinx pose

One of the best things about the sphinx pose is how it follows the natural curve of our lower back. It also helps to stretch out our abs, which are an important part of our core strength. It’s much like the upward-facing dog many of us have seen, but without pushing ourselves too far. Be sure to pull your belly button in to ensure you don’t hyperextend your spine.


Performing a plank is great for so many reasons, including stretching your core and working on your strength to avoid further injuries in the future. It’s important to keep your spine as straight as possible and pull your belly button in to get the full effects. Keeping your arms straight or bent is a personal choice.

Child’s pose

If you want to take pressure off your lower back, then you might want to try the child’s pose. It’s designed to align and elongate the spine while giving a simple yet effective stretch. All you need to do is kneel on your hat with your knees apart before gently walking your hands forward. Be sure to pull your shoulders away from your ears as you lay your forehead down.

Upward-facing dog

Pain while bending forward is one of the first signs of discomfort in our lower back. That’s where the upward-facing dog pose could come in. you start in a low plank as though you’re about to do a push-up, but instead of going up, you lower the bottom half of your body to the floor. Be sure to look up to the sky and keep the top of your feet on the floor.

Downward-facing dog

Lower back pain might also be a side effect of tightness in our legs, meaning we could need to incorporate our entire body. There are plenty of ways to alter the downward-facing dog depending on your level. However, the most common is to keep your feet flat and your arms straight as you form a triangle with your body.

The best yoga poses for anyone with lower back pain are great for so many reasons, mainly because they can be done by just about anyone. Back pain can be a real inconvenience, but that doesn’t mean we have to live with it until it naturally goes away.