Yoga for Lower Back Pain: What to Do and What to Skip

I’ve dealt with low back pain myself, so this one is close to my heart. (I share more of my own story on Erin’s Corner over at Five Parks Life.) A cranky low back can make everything feel harder, including getting on your mat. The good news is that a lot of the yoga I teach is wonderful for your low back, as long as you move slowly and listen to what your body is telling you.

First, an important note. I’m a yoga teacher, not a doctor. If your back pain is new or sharp, or if you’re dealing with an injury, check with your doctor before you start. And in every pose below, here’s the rule I always come back to: you want to feel a stretch, but no pain. If it’s intense, you breathe. If it’s painful, you back off.

Start on the floor with your breath

A gentle way to begin is lying down. Come onto your back and bring one hand onto your low belly and the other onto your chest. As you breathe in, feel the belly fill up like a big balloon. As you breathe out, draw your belly button back toward your spine.

From there, try some pelvic tilts. Bend your knees with your feet flat at hip distance apart and your palms pressing into the earth. As you inhale, rock your pelvis so you find a little hollow in your low back. As you exhale, press your low back onto the floor and draw your tailbone toward your face. Feel that little contraction in your core each time you press down.

The poses I reach for

Extended child’s pose. This is my favorite spinal stretch. Bring your knees wide and your big toes to touch. Sit your hips toward your heels and walk your hands forward. Really walk those fingertips forward and press your hips back, so you can feel the muscles along your spine lengthen. If your forehead doesn’t reach the floor, rest it on your hands or a block.

Cat and cow. These are great for your entire spine, including your low back. Breathe in, drop your belly and lift the crown of your head. Breathe out and round your spine, drawing your tailbone down toward the floor. Move with your own breath.

Knee to chest. Lying on your back, draw one knee toward your chest and hold the knee or the back of your thigh. Flex your toes back and feel the stretch in your low back. Then finish with both knees in for apanasana. Instead of curling into a ball, try to let your spine get long and flat on your mat.

Supine twist. Take your feet out toward the edges of your mat with your arms in a goalpost shape. Then rock your knees side to side. When you pause in the twist, try to keep both shoulders flat to the floor. For a deeper twist, rest one foot on the opposite knee and let its weight do the work.

Ragdoll with bent knees. From a standing forward fold, bend your knees a lot and let your torso drape over your legs. Take opposite hand to opposite elbow and sway side to side. It’s a great release for the spine and a relaxing pose for your head and neck.

Garland pose. A low, deep squat with your hands at your heart is a very deep stretch that loosens up the hips and the low back. If it’s producing any pain, sit up on a block so it’s easier to get into. I love holding this one for a long time when the low back needs it.

Half pigeon. It’s great for your glutes and hips as well as your low back. Use a block under your hip if you need it, and bring your front foot closer in if it’s too much.

The twist and fold. Extend one leg off to the side and bring the other foot toward that inner thigh. Twist toward your extended leg, then hinge from your hips toward your foot or a strap. This is one of my very favorite stretches for the low back. Keep your shoulders level and twist from your torso. It doesn’t have to be deep.

Bridge. At the end of a gentle practice, press your low back toward the floor, then press into your heels and lift your hips. It strengthens your back while it opens your hips and chest.

What to modify (or skip)

Here’s where I want you to be really honest with yourself. These are the places I most often cue changes for a sensitive low back.

Chair pose with feet together. If you have any low back issues, separate your feet to hip distance apart. Feet together can be uncomfortable for the low back.
Folding with straight legs. In forward folds, bend your legs as much as you need to. In a seated fold, keep your spine long and hinge from your hips instead of pouring out over your legs.
Full plank. One of the best modifications if you’re dealing with low back issues is knees to the floor.
Strengthening work that doesn’t feel right. In my low back classes I do include strengthening postures. If you need to lay off those depending on what’s going on in your body, hold a gentler version instead.
Lying flat in savasana. If you’re having discomfort in your low back, place a bolster or blankets underneath your thighs so your legs are slightly bent.
Any pose your low back doesn’t like. If your low back doesn’t like a pose, come down and rest. Crocodile pose (stack your hands and rest your forehead on them) is a lovely place to pause.

Common mistakes

Pushing through pain. A pose should feel like an intense stretch, but it should not be painful. Make any adjustment you need to avoid pain.
Rushing. Take your time getting into deep postures like garland. They’re very deep stretches.
Forgetting your breath. Let the sound of your breath be your guide. If you can’t breathe steadily, ease off.
Skipping props. A block can be really helpful if your hips or low back are tight, especially in longer holds.

Practice it with me

Lower Back & Hip Stretch & Strengthen Yoga Class (39m 2s). Stretching plus some gentle strengthening, with alternatives throughout.
12 Min Low Back Stress Release Yoga Class (12m 43s). A short practice entirely on your back.
Low Back Relief in 25 Minutes (27m 38s). Filmed in the middle of the Pacific Ocean.
Hips & Low Back Stretch Yoga Class (36m 25s). Longer holds, and a block helps.
Wall-Assisted Yoga: Deep Stretch, Inversions & Alignment Cues (1h 10m 42s). Stretches plus deep core strengthening, with a wall and props.

FAQ

Is yoga good for low back pain?

I have whole classes built for the low back. When I was dealing with a little low back pain myself, I taught a class around deep stretching and deep core strengthening. Everybody is different, so check with your doctor if your pain is new or sharp.

What’s the best yoga pose for the low back?

Extended child’s pose is my favorite spinal stretch, and the twist and fold with one leg extended is one of my very favorite low back stretches. Cat and cow are great for your entire spine, including your low back.