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Yoga For Lower Back Pain: 9 Easy Stretches For Quick Relief

Written by Lauren Villa

Reviewed by Liz Brown

Do you experience unbearable back aches and pains? Discover how yoga for lower back pain is the simple fix to relieving discomfort to help you feel youthful again!

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In today’s world, most of us sit all day. And all of that sitting can place an incredible amount of stress and strain on the body. Especially the hips, legs, arms, spine, neck, and shoulders… leading to lower back pain. If you’re reading this blog because you’re looking for a way to relieve lower back pain, you’re not alone. Back pain is incredibly common due to a collective shift towards a sedentary lifestyle. Luckily, we can use pain as an indicator of how our bodies are feeling. And there are a ton of different exercises and yoga for lower back pain that can help your back feel better. When your lower back hurts, it’s a signal from your body to address whatever is making your back feel tight and compressed—giving you an opportunity to make healthy adjustments!

As a certified yoga teacher, I’ve watched how just a few simple postures like the ones outlined here, can completely transform someone’s pain levels. In this blog we’ll cover:

In most cases, a bit of yoga for lower back pain can help relieve tightness in the back region. These poses are accessible to almost every type of body, and if you aren’t able to perform any of the postures, there are modifications you can do to make things easier on your body.

Woman sitting in an office chair holding her back in pain.

Causes of Lower Back Pain

How common is low back pain? Back pain is so common that roughly 80% of Americans experience lower back pain at some point in their lifetime. In fact, it’s the most common reason that people file for job-related disability. According to a survey of American adults, roughly 25% of Americans report having some kind of low back pain over the past 3 months.

There are different types of lower back pain. Back pain can be categorized as acute pain and chronic pain. Acute pain can last a few days to a couple of weeks. Most acute low back pain is due to a change in the way the spine, muscle, vertebrae, and nerves move.

Chronic back pain is defined as pain that lasts much longer, 12 weeks or longer. Chronic back pain is usually due to an injury. Roughly 20% of people with acute low back pain symptoms will develop chronic low back pain if it goes untreated. [1]

Please share this video with anyone you think would benefit from learning these yoga stretches to relieve lower back pain.

1. Sitting for long periods of time 

Unfortunately, most people work a desk job or drive a car where they sit for hours and hours each day. It might not have even dawned on you that there is yoga for lower back pain that can truly help with your pain. When you are sitting for long periods of time, it can lead to major issues in the back, neck, spine, arms, and legs. Since humans have never sat this much in history, the position isn’t natural and forces our spine into positions that it’s not used to. These altered positions can increase pain, especially in the lower back. Slouching in a chair places extra stress on the ligaments in the spine and back. Sedentary lifestyles are a major cause of lower back pain. [1]

Tips on how to keep yourself moving:

If you’re sitting a lot throughout the day, check out our blog for more stretches for people who sit all day!

2. Sprains and strains 

If you overdo it at the gym or work, you can easily strain your back and tear ligaments in your lower back. A strain can happen when you twist, overstretch, or lift something that’s too heavy. An abrupt accident or strain can seriously affect how you drive, work, and move. The spine is such an important part of every body function that once you sprain even a tiny portion of it, you can start a cascade effect of back pain.

If you suffered a car accident, injury, played sports when you were younger, or you pulled something recently, it can travel to your lower back and cause back pain. When you are injured, your spine can compress and lead to back pain.

If you recently strained your back, take it easy. Keep your workouts light and make sure to rest. Try practicing yoga for back pain or take a few days to rehab. If you go back to the gym and workout strenuously, you could end up hurting your back even more.

3. Disc degeneration

The degeneration of discs in the spine is one of the most common causes of low back pain. Let’s get on the same page here. Here’s the thing: As we age, it’s natural that the discs in our spine endure wear and tear and break down. The discs in the spine lose hydration over time. Because a healthy spine allows us to flex and bend in the lower back, it’s important that as we age, we keep the fluid in our spine healthy and in movement. [2]

A great way to keep the spine, vertebrae, and tissues in our back and spine healthy and hydrated is by taking a daily collagen supplement. SkinnyFit Super Youth collagen is a simple, easy-to-use way to improve mobility and relieve joint pain and stiffness. SkinnyFit Super Youth collagen is available in a variety of flavors so you can easily incorporate collagen into your daily routine. Some of the most powerful benefits of a collagen supplement are:

Collagen is the glue that holds the body together and helps keep our body moving healthy. As our bodies age, our collagen supply diminishes. By taking a collagen supplement, you keep your collagen supply high and help your body recover faster from injury and natural aging.

For more information on how to find the best SkinnyFit collagen for improving flexibility, check out our blog on collagen for joints.

Top-down view of a jar of SkinnyFit Super Youth collagen, a great supplement that complements yoga for back pain.

4. Sciatica

Sciatica is a common condition that develops as a result of back pain. The sciatic nerve travels from your booty to the back of your leg. People who suffer from sciatica typically feel pain, numbness, and tingling that radiates along the nerve ending. It typically only affects one leg, but the pain can be extremely uncomfortable. If you are experiencing sciatica, you might greatly benefit from doing yoga poses for back pain. [1]

Benefits Of Yoga For Back Pain

Yoga is an ancient practice that people have used for millennia to alleviate back pain and increase flexibility.

Practicing yoga for lower back pain has numerous lower back pain benefits, including:

With that said, yoga can also lead to back pain, so it’s important that adults, especially older adults, practice caution with postures—like deep twists and bends. A study published in the Orthopedic Journal of Sports Medicine found that the rate of injury during yoga was 8x higher among people ages 65 and older. So if you’re turning to yoga to soothe back pain, make sure to practice with caution. [3]

The best way to approach yoga is to find a few poses that feel good in your body and practice those regularly. Maybe start with a gentle flow of 1-5 yoga for back pain poses in the morning or evening to get your body used to a new stretching routine.

You’ll be amazed at just how flexible your body will become over time. To document your progress, you can take photos or videos and see for yourself just how much more flexible your body can become when you establish a regular yoga practice.

Below are a few of my favorite yoga stretches for quick relief of back pain. Whether you have acute or chronic back pain, these 9 yoga poses can put you on the road towards a happy, healthy back. It all starts with gentle movement!

Best Yoga Poses For Back Pain

Let’s break down the best yoga poses for a healthy back. If you’re in pain, you might feel like moving will do the exact opposite of helping your back, but in reality, light stretching, movement, getting circulation to areas that feel tight is one of the best things you can do for your spine and give your muscles and internal organs a nice, gentle massage.  

Woman doing child's pose, which is an excellent pose for yoga for lower back pain.

1. Child’s Pose 

Child’s pose is a great, easy pose you can do early in the morning, before bed, or anytime during the day to relax your back muscles!

Here’s how to do it:

Why you need it

When you relax the front of your body, you release tension in the back of the body. This pose helps release tightness in the hips, legs, and lower back. It’s a great pose to create space in the spine and provides stress reduction.

2. Cow pose

Why you need it

This stretch brings flexibility into the back and warms up the body. Rounding the spine helps stretch out muscles in the neck and spine. Doing this exercise regularly can help prevent back pain.

3. Cat pose

]Cat pose counteracts the movement and shape of cow pose.

Why you need it

This is a gentle and easy pose to wake up the spine and bring fluidity into the vertebrae. It can help relax the muscles in the back and the neck.

4. Legs up the wall

To do this pose, find an area where there is enough space for you to rest your legs vertically.

Why you need it

This posture relieves stress from the lower back and encourages the muscles to relax.

5. Wide legged forward fold

This is one of my favorite poses because it releases all of the tension in my lower back and completely stretches out my back and thighs.

Here’s how to do it:

Why you need it

When you lengthen out your ligaments and increase your flexibility you can

6. Fire log pose

Why you need it

This pose opens up flexibility in the hips and lower back.

7. Half lord of the fishes

A healthy twist keeps the spine happy and hydrated!

Here’s how to do it:

Why you need it

This pose helps you create space between the vertebrae and improve your posture. The opposing actions of lifting up and twisting help improve spine health.

A young woman doing a standing forward bend, which is a great pose for yoga for lower back pain.

8. Standing forward bend

Simple but effective, this is one of my favorite back stretches to do throughout the day. It’s super easy, and can relieve pain.

Here’s how to do it:

Why you need it

This therapeutic pose helps take off any pressure from the lower back and loosens up the spine. Doing this stretch a few times throughout the day helps calms the mind and rejuvenates the legs.

9. Bridge pose

This pose seems to always help when my lower back is feeling tight.

Here’s how to do it:

Why you need it

This is a great pose to relieve tightness in the chest, neck, and spine. Staying in a bridge position helps calm the mind and relieve stress.

The Bottom Line On Yoga For Lower Back Pain

Lower back pain is incredibly common and if you are struggling with chronic or acute pain, it might be time to start stretching or creating a yoga for lower back pain routine that can stretch out your back throughout the day. Of course, if you suffered a severe injury, speak with a medical professional before starting any new workout routine. Once you find yoga for back pain postures that improve your flexibility and movement, share them with our Facebook community. Your suggestions may inspire or help someone prevent or alleviate pain.

About The Author

Lauren Villa

Holistic Health Expert., M.P.H.

Lauren is a writer, artist, and yoga teacher and passionate about helping others live a healthy life. She has a Masters degree in Public Health with an emphasis in Maternal and Child Health and has a holistic outlook on the mind-body connection. When she isn’t writing, you will likely find her at the beach, painting, or writing poetry.

  • Certified Yoga Teacher
  • M.P.H., Maternal & Child Health
  • NASM Certified Nutrition Coach

Reviewed By

Liz Brown

Fitness & Nutrition Expert (CPT., FNS.)

Liz is a health & wellness expert, writer, and editor with over a decade of experience in the fitness & nutrition industry. She emphasizes research and simplifies complex topics to help make healthy living simple and sustainable. When she isn't researching and writing, she's creating delicious recipes, DIYs, and sharing her home projects on her blog and social media (@lizlovery)

  • NASM Certified Personal Trainer(since 2012)
  • NASM Certified Fitness Nutrition Specialist (since 2014)
  • Credentialed Coach Practitioner, Coach Training Academy
  • B.A. Liberal Studies (Health & Nutrition Sciences)

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