Healing Your Lower Back Pain With Yoga Poses

Yoga for lower back pain

For those suffering from lower back pain, performing normal daily activities can be a struggle. You may have strained a muscle lifting something heavy or simply suffer the pain caused by sitting at a desk for eight hours a day. Whatever it may be, yoga is one of the best ways to help ease lower back pain. With the combination of stretching and exercise, you could be feeling better in no time.

Supine hamstring stretch

Lie on your back and bend your right knee into your chest. Using a resistance strap or rolled up towel, place the strap around the ball of your foot, like a stirrup. Holding the ends of the strap with each hand, slowly straighten your leg toward the ceiling and press out through the heel. Hold for 3-5 minutes. Repeat with the left leg.

Two-knee twist pose

While lying on your back, place your arms in a t-shape flat on the ground. Bend your knees together toward your chest. While keeping both shoulders on the ground, lower both knees to the right and hold for 1-2 minutes per side. If your shoulders begin to lift off the ground, move the knees farther away from the chest.

Sphinx pose

Lie on your stomach and prop yourself up on your forearms. Align your elbows directly under your shoulders, resting forearms on the ground. Keep your legs straight on the ground, pressing your pubic bone forward and lengthening your spine upward. Hold for 1-3 minutes.

Downward-facing dog

A classic yoga pose that can stretch your entire body. Start on your hands and knees, hands slightly in front of your shoulders. Moving your tailbone up and backward in the air, keep your feet flat on the ground and legs straight. Keep your arms straight and your neck relaxed and in line with your head.

Pigeon pose

Beginning from downward-facing dog, bring your right leg forward between your arms. Drop your left knee so it is resting on the ground. Then move your right leg forward so it is bent and near-perpendicular to your left leg, resting it on the ground. Sit upright. If this is too difficult, try a half-pigeon pose and lean your upper body forward, resting on your forearms on the ground, instead of sitting upright.

Legs up the wall

Using a 90-degree angle wall, lay down on your back and scoot your tailbone so you can align your legs parallel against the wall. This pose is great for relaxing the lower back. Hold for 5-10 minutes.

If you have been suffering from lower back pain, give the pain specialists at Pain Management and Injury Relief a call today at (877) 724-6349 to schedule your next appointment.

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About Pain Management & Injury Relief

Pain Management & Injury Relief is a leading patient-centered pain management clinic in Southern California. Our goal is to help you achieve long-lasting pain relief. By utilizing the latest medical technologies and equipment paired with innovative procedures and treatments, our team can help you improve your quality of life.


  • Thanks for sharing this article with us. I’m excited to try some of the yoga poses that you’ve suggested up with lower back pain. Do you think it would be a good idea to continue seeing my chiropractor throughout this process? I think I’m seeing it: light at the end of the tunnel! I can’t wait to start this new chapter of my life!

  • Alice Amber says:

    Great tips and good work.
    These poses will surely help one to release back pain through yoga. There are many who don’t know about this fact that yoga really helps to reduce back pain.
    Thank you for the information.

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