5 Yoga Poses and Stretches for Low Back Pain

Being a yoga teacher, I meet people everyday with different issues going on in their body. The most common issue I hear about is low back pain.

I’m convinced that this pain comes from jobs that have people sitting down in their office chair from 9 A.M to 5 P.M., sometimes longer. I am up and moving around quite a bit. But if I do have a day where I’m sitting doing some work on the computer for a couple hours, my back is actually tensed up in pain. It feels like my body is telling me “GET UP!”. So I feel your pain, guys. And I’m here to help.

These are my favorite stretches for my low back. They all are very gentle, relaxing and they are poses you can do anytime – Whether they work best for you to do before bed or right when you step out of your bed before you get your day started. I would even encourage you to do them during your lunch break.


1 • Legs Up the Wall


Find a wall and lay down on your back. Scoot your bottom as close to the wall as you can get it and extend your legs straight up the wall. They should be directly over your hips. Rest your head and arms on the floor. Stay in this position or try straddling your legs. This pose is also good for long days of traveling.

2 • Supine Twist


Start by lying down on your back. Bring your arms out to the side of your body at shoulder height. Bring both knees into your chest and then drop them over to one side of your hips. If you would like a deeper twist, cross the top leg over the bottom leg and also scoot your hips till they line up with your shoulders.

After you stay one side for a couple of slow breaths, switch to the other side.

3 • Child’s Pose


Start on your knees. Put your feet flat on the ground and touch your toes together. Then sit your bottom on your heels. Rest your belly over your thighs and either stretch your arms out in front of you with elbows down on the floor or bring your arms down by your side. Relax, with your head down.

4 • Standing Forward Bend


Start standing and bring your feet hip-width apart. Bend into your knees and reach your fingertips to the floor. Let your upper body be heavy. Bend into your knees so that your belly can rest on top of your thighs. Grab opposite elbows with your hands. Relax your head and your neck.

5 • Pigeon


Start on your hands and knees. Bring your right knee behind your right wrist and then extend your right ankle towards your left wrist. Stretch your left leg all the way back behind you. Square your hips to the front of the room. It’s ok if your right ankle is veering more towards your left hip flexor.

Push up on to your fingertips and open your chest, then start to walk your hands forward until you can find a comfortable position to rest your belly or forehead. This pose is also really opening for the hips.

After a couple of long breaths, switch sides.

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