Yoga poses to ease lower back pain

This gentle stretch relieves tension in the lower back by elongating the spine. Kneel, sit on your heels, and stretch your arms forward.

Child's Pose

This flow between two poses helps stretch the back muscles. Arch your back on an inhale (cow pose) and round it on an exhale (cat pose).

Cat-Cow Pose

Stretches and strengthens the entire back, improving flexibility. Form an inverted V shape with your body.

Downward-Facing Dog

Gentle backbend strengthens the spine and relieves lower back pain. Lift your chest off the ground with forearms on the floor.

Sphinx Pose

Deeper backbend than Sphinx Pose, strengthens the back. Lift your chest off the floor with hands under your shoulders.

Cobra Pose

Stretches the spine and hip flexors, relieving lower back pain. Lift your hips toward the ceiling while lying on your back.

Bridge Pose

Twisting relieves tension and improves spinal flexibility. Drop your knees to one side while lying on your back.

Supine Twist

Stretches hip rotators and flexors, relieving lower back pain. Extend one leg back and lower your torso over the front leg.

Pigeon Pose