3 Yoga Poses To Relieve Lower Back Pain

The ancient practice of hatha yoga is an excellent way to relieve lower back pain and provides a variety of benefits that help improve posture, increase circulation, and build both strength and endurance.

Here are three yoga poses that help improve lower back pain with just a few minutes of practice every day.

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Child’s Pose

Child’s pose is a relaxing yoga posture that relieves lower back pain by elongating and decompressing the spine.

  • Find a quiet and comfortable space
  • Lower onto the knees
  • Draw the big toes to meet and gently open the knees to the width of the hips
  • Slowly walk the hands forward, keeping the arms aligned with the shoulders
  • Allow the head and neck to gradually shink between the arms without force
  • Breathe slowly and deeply through the nostrils, directing the breath into the back body

Allow the body to gradually release toward the floor by softening through the neck, chest, and arms. Practice this posture for a total of 3-5 minutes per day.

Reclined Pigeon Pose

Reclined pigeon pose provides excellent lower back relief by effectively stretching the hips, glutes, and inner thighs. As the lower body releases, the lower back elongates and decompresses.

  • Find a flat, comfortable surface and lay down
  • Lay flat on your back with the knees bent and the feet firmly planted on the floor
  • Draw one knee toward the chest, crossing the ankle over the opposite knee to create a 90-degree angle
  • Ensure the lifted foot remains flexed and the lower back presses gently against the floor
  • Gently guide the elevated knee away from the chest and begin to breathe deeply

Perform this yoga posture for 3-5 minutes on each side.


Plank is an important and effective posture that can help reduce overall lower back pain by building core strength to support the spine.

  • Find a flat, stable surface and lower onto the knees
  • From the knees, walk the hands forward until they are aligned with the shoulders
  • Step the feet back and create a long line from the head to the toes
  • Draw the core inwards and begin to stabilize throughout the body

Practice this posture for up to a minute at a time. Remember to breathe deeply through the nostrils while practicing this posture.