10 Best Yoga Poses for Lower Back Pain

Written by
Stephanie Main 
It is one of the most common complaints among adults today—nagging lower back pain.

This pain can originate on either side of your lower back and sometimes travel down the back of one leg. Depending on the cause—whether it's prolonged sitting and tightness or incorrect stretching—the pain can be dull or sharp and can come and go during periods of inactivity.

Regardless of your type of lower back pain, these poses should help you focus on alignment and flexibility throughout your lower body and relieve your tightness.
Toe Stretch
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Stand with your feet together. Drop your hips down to your heels and place your hands on the floor. Keep your toes on the floor and lower your knees to the floor. To increase the intensity, sit tall with your shoulders stacked over your hips.

Hold this position for 30 seconds. Rest and then repeat. To get the most out of this stretch, make sure to remove your shoes.
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Low Lunge Calf Stretch
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Start in a lunge with your right foot forward and your left knee down. Keep your right heel flat and lay your torso over your right thigh. Press your right knee forward to feel a stretch in your calf and Achilles.

Hold this position for one minute and then switch sides.
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Extended Low Lunge
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Start in a lunge with your right foot forward and your left knee down. Let your hips sink towards the floor. Lift your left arm and bring your left bicep by your ear. Reach up and then lean to the right. As you lean, continue to lift your chest and sink your hips.

Hold this position for one minute and then switch sides.
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Cat Pose
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This is a combination of two poses (includes next slide) that express the extension and flexion in your lower spine. Start on your hands and knees with your hands shoulder-distance apart and your knees hip-distance apart. First, drop your belly and arch your back into Cow Pose.

Hold this position for five seconds.
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Cow Pose
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Now, press through your palms and round your spine, drawing your chin to your chest and curling your tailbone under. Hold Cow Pose for five seconds. Continue to transition between the two poses (includes previous slide) for a total of 10 cycles.
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Locust Pose
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Start on your belly with your legs together and arms extended out in front. Lift your heels and your chest to come into a superman-like position. Keep your neck long, your legs straight and your core tight as you hold here for 20 seconds.

Repeat this hold three more times.
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Yoga Squat
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Stand with your feet shoulder-width apart and your toes slightly turned out. Keep your feet flat and your chest lifted as you sink your hips to the bottom of a squat. Place the palms together and your elbows inside of your knees. Press your thumbs towards your chest and drive your knees out wide.

Hold this position for 30 seconds. Rest and repeat three more times.
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Half Split
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Start in a low lunge position with your right foot forward. Shift your hips back and straighten your right leg. Curl your right toes towards your right shin and extend your chest forward as you fold. If you are unable to rest your fingers on the floor, place a block, a book or a weight plate beneath your right knee for support.

Hold this position for one minute and then switch sides.
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Reclined Hamstring Stretch
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For this posture, you will need a strap, a band or a towel. Lie on your back with your left leg extended on the floor. Hook the band or strap around the arch of the right foot and extend your right leg up. Gently draw your right shin towards you as you relax your shoulders and neck.

Hold this pose for one minute and then switch sides.
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Legs Up the Wall
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Lie on the floor with your legs up the wall. Bring your hips as close to the wall as comfortable. This is the longest held pose in this list because it is passive. As you lie here for up to five minutes, your hamstrings will begin to relax and unwind.
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About the Author

Stephanie Main ACTIVE.com Contributor
Stephanie Main is a certified yoga teacher, CrossFit coach, writer and creator of Endure Yoga. She's based in the San Francisco Bay Area, where she works at CrossFit Marin and Yoga Flow SF. She is a 500-Hour Registered Yoga Teacher through Yoga Alliance, a CrossFit Level 2 Coach, a CrossFit Mobility Trainer, a Team ICG Indoor Cycling Instructor and has her CPR/AED Certification. You can find Stephanie on her Endure Yoga website or on Facebook, Twitter and Instagram.