Gentle yoga eases back pain by loosening tight muscles around the spine and hips, improving blood flow to the area, and teaching your body to move without guarding. The poses below are slow and low-risk, which makes them a good starting point for everyday stiffness and mild lower-back tension. If your pain is sharp, radiates down a leg, or follows an injury, see a doctor before trying them.
Move into each pose only as far as feels comfortable. You should feel a stretch, never a pinch.
10 best yoga poses for back pain
1. Child’s Pose (Balasana)
Kneel, sit back on your heels, and fold forward with your arms stretched out in front. This lengthens the lower back and is a good place to rest between poses. Hold for 30 to 60 seconds.
2. Cat-Cow (Marjaryasana-Bitilasana)
On all fours, arch your back and look up (cow), then round your spine and tuck your chin (cat). Move slowly with your breath for 8 to 10 rounds to warm up the whole spine.
3. Downward-Facing Dog (Adho Mukha Svanasana)
From all fours, lift your hips up and back into an inverted V. It stretches the hamstrings and decompresses the spine. Keep a slight bend in the knees if your back rounds.
4. Sphinx Pose
Lie on your stomach and prop yourself on your forearms. This mild backbend gently strengthens the lower back. Hold for 30 seconds and keep your shoulders relaxed.
5. Knees-to-Chest (Apanasana)
Lie on your back and hug both knees in. Rock gently side to side to massage the lower back muscles. Hold for up to a minute.
6. Supine Spinal Twist
Lying on your back, drop both knees to one side while keeping your shoulders down. Twists release tension along the spine. Hold each side for 30 seconds.
7. Bridge Pose (Setu Bandhasana)
Lie on your back, feet flat, and lift your hips. This strengthens the glutes and core, which support the lower back. Hold for 20 to 30 seconds.
8. Legs-Up-the-Wall (Viparita Karani)
Lie down and rest your legs up a wall. It takes pressure off the lower back and calms the nervous system. Stay for 3 to 5 minutes.
9. Cobra Pose (Bhujangasana)
Lie face down and lift your chest with your hands under your shoulders. Keep the lift small and pain-free to mobilise the spine.
10. Seated Forward Fold (Paschimottanasana)
Sit with legs straight and fold forward from the hips. Bend your knees generously so the stretch stays in the hamstrings, not the lower back.
A simple 10-minute routine
|
Order |
Pose |
Time |
|
1 |
Cat-Cow |
1 min |
|
2 |
Child’s Pose |
1 min |
|
3 |
Downward Dog |
1 min |
|
4 |
Sphinx |
1 min |
|
5 |
Knees-to-Chest |
1 min |
|
6 |
Supine Twist |
1 min each side |
|
7 |
Bridge |
1 min |
|
8 |
Legs-Up-the-Wall |
3 min |
What to avoid when your back hurts
- Deep forward folds with straight legs, which can strain a sore lower back.
- Full backbends like Wheel or deep Camel until the pain settles.
- Bouncing or forcing a stretch. Hold still and breathe instead.
- Any pose that causes sharp or shooting pain. Back off immediately.
A cushioned, non-slip mat makes floor poses far more comfortable, especially for the spine and knees during Cat-Cow and Bridge. Our yoga mats give enough grip to hold twists without sliding, and a stretchy pair from the leggings collection lets you fold and twist freely.
Frequently asked questions
Can yoga make back pain worse?
It can if you push into pain or choose intense poses too soon. Stick to gentle poses, move slowly, and stop if anything sharpens. Used sensibly, yoga is one of the most recommended forms of movement for chronic low-back pain.
How often should I do yoga for back pain?
Little and often works best. A 10 to 15 minute session most days beats one long session a week. Consistency keeps the muscles loose.
Which single pose is best for lower back pain?
Child’s Pose and Knees-to-Chest are the safest first choices. Both gently decompress the lower back and are hard to get wrong.
Should I do yoga during a flare-up?
During an acute flare, rest and gentle movement like walking are usually safer. Return to the poses above once the sharp pain settles, and start with the shortest holds.
