How to Do Yoga Stretches for Lower Back Pain

Here you can get information about How to Do Yoga Stretches for Lower Back Pain. If you’ve got lower back pain, you’ll find it harder to perform everyday tasks that involve lifting, bending, reaching, or maybe merely walking. Fortunately, there are a couple of stretches specific to yoga that you simply can use to relax the muscles in your lower back and to alleviate pain.

Relaxing your lower-back muscles will assist you feel less tension in the sore muscles and can give your body an opportunity to heal any damaged tissue. No matter which stretches you select, perform them wearing loose-fitting clothing and on soft carpet or a yoga mat.


This gentle, accessible backbend stretches and mobilizes the spine. Practicing this pose also stretches your torso, shoulders, and neck.

Muscles worked:

  • Erector spinae
  • rectus abdominis
  • triceps
  • anterior serratus muscle
  • gluteus

To do this:

  • Get on high-low-jack.
  • Place your wrists underneath your shoulders and your knees underneath your hips.
  • Balance your weight evenly between all four points.
  • Inhale as you search and let your stomach sink toward the mat.
  • Exhale as you tuck your chin into your chest, draw your navel toward your spine, and arch your spine toward the ceiling.
  • Maintain awareness of your body as you are doing this movement.
  • Specialize in noting and releasing tension in your body.
  • Continue this fluid movement for a minimum of 1 minute.

Downward-Facing Dog

This traditional forward bend is often restful and rejuvenating. Practicing this pose can help relieve back pain and sciatica. It helps to figure out imbalances within the body and improves strength.

Muscles worked:

  • Hamstrings
  • deltoid
  • gluteus
  • triceps
  • quadriceps

To do this:

  • Get on all fours.
  • Place your hands in alignment under your wrists and your knees under your hips.
  • Press into your hands, tuck your toes under, and lift your knees.
  • Bring your sitting bones up toward the ceiling.
  • Keep a small bend in your knees and lengthen your spine and tailbone.
  • Keep your heels slightly off the bottom.
  • Press firmly into your hands.
  • Distribute your weight evenly between each side of your body, listening to the position of your hips and shoulders.
  • Keep your head in line together with your |along with your > together with your upper arms or with your chin tucked in slightly.
  • Hold this pose for up to 1 minute.

Extended Triangle

This classic standing posture may help alleviate backache, sciatica, and neck pain. It stretches your spine, hips, and groin, and strengthens your shoulders, chest, and legs. It’s going to also help relieve stress and anxiety.

Muscles worked:

  • Latissimus dorsi
  • internal oblique
  • gluteus and medius
  • hamstrings
  • quadriceps

To do this:

  • From standing, walk your feet about 4 feet apart.
  • Turn your right toes to face forward, and your left toes out at an angle.
  • Lift your arms parallel to the ground together with your palms facing down.
  • Tilt forward and hinge at your right, help come to the fore together with your arm and torso.
  • Bring your hand to your leg, a yoga block, or onto the ground.
  • Extend your left arm up toward the ceiling.
  • Search, forward, or down.
  • Hold this pose for up to 1 minute.
  • Repeat on the other side.

Child’s Pose — 1 to three minutes

“Child’s Pose takes the pressure off your lower back by elongating and aligning the spine, which decompresses it and provides you a pleasant stretch,” Tyler says.

  • Kneel on your mat together with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
  • Attempt to lengthen your neck and spine by drawing your ribs faraway from your tailbone and therefore the crown of your head faraway from your shoulders.
  • Rest your forehead on the bottom, together with your arms extended call at front of you.
  • Hold for one to 3 minutes.

Sphinx Pose — 1 to three minutes

“Sphinx pose creates a pleasant natural curve of the lower back,” Tyler says. It also engages your abs a touch , which is useful for supporting the lower back.

  • Lie on your stomach, legs together and straight out behind you.
  • Place your elbows under your shoulders and your forearms on the ground as you lift your chest up off the ground.
  • Press your hips and thighs into the ground, and believe lengthening your spine while keeping your shoulders relaxed.
  • Stay up only enough to feel a pleasant stretch in your lower back. Don’t hyperextend, and stop immediately if you begin to feel any discomfort or pain.
  • Hold this position for one to 3 minutes.

Cyrelson suggests tucking your tailbone under and pulling your belly button in toward your spine to attenuate any hyperextension of the rear.

Reclined Supine Twist — 1 to three minutes

Tyler says that this is often an excellent stretch for the lower back, and may provide some pain relief if you’re tight. For a few people, though, twisting movements can irritate the lower back. If this stretch starts to harm, stop doing it. You’ll also try putting a towel underneath your knees to assist you ease into it if you’re super tight, she says.

  • Lie on your back.
  • Hug your knees into your chest. Then, drop both knees over to at least one side as you twist your torso within the other way.
  • Attempt to keep your knees and hips in line with one another as you draw them toward the ground, and keep your chest as square to the ceiling as you’ll.
  • Hold this stretch for one to 3 minutes, then repeat on the opposite side.

Locust Pose

This gentle backend may help relieve lower back pain and fatigue. It strengthens the rear torso, arms, and legs.

Muscles worked:

  • Trapezius
  • erector spinae
  • gluteus maximus
  • triceps

To do this:

  • Lie on your stomach together with your arms next to your torso and your palms facing up.
  • Touch your big toes together and switch out your heels to the side.
  • Place your forehead lightly on the ground.
  • Slowly lift your head, chest, and arms partway, halfway, or all the high.
  • You’ll bring your hands together and interlace your fingers behind your back.
  • To deepen the pose, lift your legs.
  • Look straight ahead or slightly upward as you lengthen the rear of your neck.
  • Remain during this pose for up to 1 minute.
  • Rest before repeating the pose.


  • Yoga may be a good way to stretch your lower back muscles and reduce pain. If you are trying all the listed stretches and your back continues to harm, though, it’s time to ascertain a doctor. There could also be a more serious health issue causing your back pain that yoga can’t fix.


  • If you are feeling any pain more serious than light muscle strain while doing yoga, stop immediately.
  • It’s possible for yoga novices to harm themselves when performing a replacement stretch or pose. Avoid hurting yourself by getting into each position slowly, giving your body time to regulate to the position.
  • Adults over 60 should talk with their doctor to form sure they’re healthy enough to perform yoga. Also, anyone with a spinal fracture or a slipped disc should avoid doing yoga of any kind.
How to Do Yoga Stretches for Lower Back Pain

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