Five Yoga Poses to Relieve Lower Back Tension Lower back tension affects countless people because of extended sitting periods & bad posture or stress. Back pain can show up as either a dull ache or sharp discomfort that disrupts your everyday routine. Yoga provides an excellent solution for releasing tension and increasing flexibility in your lower back.
1. Child’s Pose (Balasana)
Why It Works: This simple, restorative pose gently stretches the lower back and hips, relieving tension and stress.
How to Do It:
- Start by kneeling on the floor with your knees wide apart and big toes touching.
- Slowly lower your torso toward the ground, resting your forehead on the mat.
- Stretch your arms forward or place them by your sides, palms facing upward.
- Hold for 30 seconds to a minute, breathing deeply into your back and hips.
Benefits: Child’s Pose stretches the spine, hips, and thighs, easing tension in the lower back and calming the mind.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Why It Works: The Cat-Cow flow helps to warm up the spine and release stiffness in the lower back by alternating between flexion and extension.
How to Do It:
- Start on all fours with your wrists directly under your shoulders and knees under your hips.
- Inhale as you arch your back (Cow Pose), lifting your tailbone and chest toward the ceiling.
- Exhale as you round your back (Cat Pose), tucking your chin to your chest and drawing your belly button toward your spine.
- Repeat for 10–15 rounds.
Benefits: This pose improves spinal mobility and circulation, which helps reduce lower back tension and pain.
3. Reclining Twist (Supta Matsyendrasana)
Why It Works: This pose targets the lower back by gently twisting the spine, helping to release tight muscles and improve flexibility.
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the sides, palms facing down.
- Drop both knees to one side, keeping your shoulders grounded.
- Hold for 30 seconds, then gently switch sides.
Benefits: This twist releases tension in the lower back, stretches the spine, and massages the abdominal organs, promoting relaxation.
4. Sphinx Pose (Salamba Bhujangasana)
Why It Works: The Sphinx Pose is a gentle backbend that strengthens the lower back and stretches the front of the body.
How to Do It:
- Lie on your stomach with your legs extended and elbows bent, directly under your shoulders.
- Press your forearms into the floor and lift your chest, keeping your lower ribs on the ground.
- Hold for 30 seconds to a minute, breathing deeply and engaging your core muscles to avoid straining the lower back.
Benefits: This pose helps strengthen the lower back, increases flexibility in the spine, and opens the chest.
5. Pigeon Pose (Eka Pada Rajakapotasana)
Why It Works: Pigeon Pose stretches the hips and lower back, targeting areas that often hold tension.
How to Do It:
- Begin in a tabletop position and bring one knee forward, placing it behind your wrist.
- Extend the opposite leg straight back, keeping the hips squared toward the floor.
- Lower your torso toward the ground and hold for 30 seconds to a minute.
- Switch sides and repeat.
Benefits: This deep hip opener releases tightness in the glutes and lower back, offering a soothing stretch for the entire lower body.
