Gentle yoga may help ease lower back discomfort by combining controlled movement, light stretching, muscle engagement, and relaxed breathing. It is not a substitute for medical care, and the most suitable poses depend on the cause and pattern of your pain. Use this sequence as a starting point, moving slowly and staying within a comfortable range.
A useful rule is that a pose may create mild stretching or effort, but it should not cause sharp, shooting, burning, or increasing pain. If your symptoms worsen during or after practice, stop and seek advice from a qualified healthcare professional.
Before you begin
- Practise on a firm, comfortable surface and begin with a few minutes of easy movement.
- Keep your breathing steady rather than holding your breath.
- Use a folded blanket, cushion, block, or strap to reduce strain.
- Move gradually; do not force a deeper stretch because a pose looks easy.
- If you have an injury, persistent pain, or a diagnosed back condition, ask a healthcare professional or experienced instructor for personalised guidance.
Yoga positions to try
Cat-Cow movement
Start on your hands and knees, with your hands beneath your shoulders and knees beneath your hips. As you inhale, gently lengthen your spine and allow your chest to move forward. As you exhale, slowly round your back without forcing your neck downward. Continue for five to eight relaxed cycles, moving only as far as feels comfortable.
This gentle motion encourages awareness of spinal movement and can be useful when your back feels stiff.
Child’s Pose
From hands and knees, bring your hips back toward your heels and fold your torso forward. Rest your forehead on a cushion or stacked hands if it does not comfortably reach the floor. Keep your knees together or widen them, whichever allows your back and hips to relax. Stay for several slow breaths.
If bringing your hips toward your heels increases discomfort, place a cushion beneath your torso or return to a comfortable kneeling position instead.
Pelvic tilts
Lie on your back with your knees bent and your feet on the floor. Without pushing through your feet, gently draw your lower abdomen inward and allow your lower back to move slightly toward the floor. Release slowly and return to a neutral position. Repeat six to ten times, keeping the movement small and controlled.
Pelvic tilts can help you notice how your pelvis and lower back move while gently engaging the abdominal muscles.
Supported Bridge Pose
Remain on your back with your knees bent. Press your feet lightly into the floor and lift your hips only a small distance, or keep your hips down if that feels better. For a supported variation, place a yoga block or firm cushion beneath the pelvis and allow your weight to rest on it; never place the support directly under your lower back. Hold for a few breaths, then lower slowly.
Stop if you feel pinching or pressure in the lower back. The effort should be shared by the legs and buttocks rather than concentrated in the spine.
Sphinx Pose
Lie on your stomach and place your elbows beneath or slightly in front of your shoulders. Rest on your forearms, keeping your legs relaxed and your pubic bone grounded. Lift through the chest without aggressively bending the lower back. Hold for a few breaths, then lower down.
This pose is not comfortable for everyone. If it increases back pain, leave it out rather than trying to push through.
Breathing and pacing
Slow breathing can help you remain aware of tension and avoid rushing through a movement. Inhale gently through the nose if comfortable, and allow the exhale to soften your shoulders and jaw. Begin with five to ten minutes rather than a demanding session. Consistent, comfortable practice is more useful than occasional stretching that leaves you sore.
When to get medical advice
Speak with a healthcare professional if lower back pain is severe, persistent, follows an injury, or interferes with ordinary activities. Seek urgent medical attention for back pain accompanied by new weakness or numbness, loss of bladder or bowel control, numbness around the groin, or other sudden concerning symptoms. Yoga should support recovery and comfort, not delay evaluation of symptoms that need professional attention.
