Yoga is a low-impact, effective way to relax tight muscles and build strength—which can help relieve lower back pain. Try these 3 beginner-level poses and see if you find relief. Remember to take it slow and stop if the pain gets worse.
The sphinx pose puts your lower back muscles in a more relaxed position and is sometimes recommended for people who have sciatica pain from a herniated disc. You need to lie on the ground, so use a yoga mat or thick towel.
See Exercise for Sciatica from a Herniated Disc
Repeat this pose as you are comfortable. Gradually work your way up to 30 seconds per repetition.
Cat and cow are 2 different yoga poses, but they are typically practiced together. Here’s how to do them:
Move into the cat pose:
After a breath, move into the cow pose:
Together, these poses form a gentle yet effective stretch for your lower back.
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Downward-facing dog is a popular yoga pose, but it can be difficult to perform, especially for people with painful hand or wrist conditions. Here’s a modified version that may be gentler on the body:
This pose helps lengthen your back muscles.
See Pulled Back Muscle and Lower Back Strain
Not all of these yoga poses may ease your lower back pain, so experiment and see which ones work best for you. If any of these poses worsen your pain, talk to your doctor immediately.
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