Lower back pain affects millions of people and can seriously limit how you move, feel, and function each day. Whether it comes on suddenly or develops gradually, it can become a recurring issue without proper support or intervention.
Yoga has become a trusted and effective approach to managing and preventing lower back pain. Research shows that consistent practice can reduce the risk of flare-ups, stop acute pain from becoming chronic, and significantly improve mobility, comfort, and quality of life.
Tips for Practicing Yoga Safely with Lower Back Pain
When practicing yoga for back pain, technique and control are key. The goal is to support your spine—not push it to extremes.
- Avoid end-range spinal positions when starting out.
- Skip deep forward bends (standing flexion) unless supported by a wall, block, or chair.
- Prioritize spinal extension movements over flexion.
- Use flowing, controlled movement through your spine’s mid-range of motion.
- Engage your core throughout to protect your lower back.
- And most importantly, remember: your spine is strong and safe to move—especially when properly supported.
Best Yoga Poses for Lower Back Pain
These lower back yoga positions are ideal for building strength, flexibility, and resilience—while reducing tension and discomfort.
Bridge Pose: Improves spinal extension mobility, strengthens spinal and hip extensors, and stretches hip flexors.
Plank: Stabilizes the core and strengthens hip extensors.
Locust (Superman): Enhances spinal extension mobility, strengthens spinal and hip extensors, and stretches hip flexors.
Child’s Pose: Promotes spinal traction and decompression; stretches spinal extensors, hip extensors, and hip external rotators.
Crescent Lunge: Improves spinal extension mobility; strengthens spinal extensors, hip extensors, and hip abductors; stabilizes the core; stretches hip flexors.
Reclining Pigeon: Strengthens hip flexors and stretches hip extensors and external rotators.
Cobra: Increases spinal extension mobility and stretches hip flexors.
Belly Twist (Lower Trunk Rotation): Improves spinal rotational mobility.
Cat Cow: Stabilizes the core, improves spine and pelvis motor control, and enhances spinal mobility.
Reclining Supported Bound Angle (Supine Butterfly Stretch): Relaxes spinal muscles, stretches hip adductors and internal rotators, gently extends the spine, and emphasizes breath control.
Reclining Hand-to-Toe with Straps (Supine Hamstring Stretch): Increases spinal mobility, relaxes spinal muscles, and decreases pressure on intervertebral discs.
Why It Matters
Yoga for lower back pain is about building strength, control, and awareness in your body. When practiced consistently and mindfully, these poses can reduce pain, prevent future flare-ups, and help you move with more confidence. As always, listen to your body and modify poses as needed to stay safe and supported.
If you’re experiencing persistent pain or need personalized guidance, our team at Innovative Physical Therapy is here to help. Contact us at [email protected] or call 619-260-0750 to schedule an appointment.
Innovative Physical Therapy, “Solutions in Motion”
Innovative Physical Therapy is a state-of-the-art physical therapy clinic in Mission Valley, San Diego. With over 30 years of experience, we provide individualized care tailored to your unique needs. Our skilled physical therapists utilize manual therapy techniques and movement analysis to identify the root causes of your issues, enabling us to develop effective treatment plans for immediate symptom relief and long-term health.
Blog Researched and Written by: Dr. Maya Bizik PT. DPT, PCES