7 Gentle Yoga Poses to Try for Low Back Pain
Low back pain can make even familiar movements feel uncomfortable. Gentle yoga may help some people with ongoing, nonspecific low back pain move more comfortably, but no single pose works for everyone. Research suggests that yoga programs can offer small improvements in pain for some people; it does not show that each pose in this guide will relieve pain.
Research suggests yoga may offer a small benefit for some people with ongoing low back pain, though studies examine yoga programs rather than individual poses. The seven positions below are options to explore gently: use support where helpful and skip any movement that worsens your symptoms.
Before you begin: If your back pain is severe, worsening, or follows an injury, seek medical advice before trying these poses. Seek urgent care for new bladder or bowel changes, loss of feeling around the groin, or weakness or numbness in both legs.
Knees apart, arms extended and forehead resting on the mat in Child’s Pose.
1. Child’s Pose
Child’s Pose (Balasana)
Child’s Pose is a gentle resting position that may feel comfortable for some people. Widen or narrow your knees as needed, and come out of the pose if folding forward increases discomfort.
How to do it:
• Kneel with your big toes touching and knees wide apart.
• Sit back on your heels and fold forward, extending arms in front of you.
• Rest your forehead on the mat. Stay here for 1–3 minutes, breathing deeply.
Starting position of Cat-Cow Pose — tthe back gently arches as the chest lifts.
Second position — the spine rounds as the chin tucks.
2. Cat-Cow Stretch
Cat-Cow Stretch (Marjaryasana-Bitilasana)
Cat-Cow moves the spine slowly between two positions. Keep the movement small and comfortable rather than trying to reach the deepest arch or rounding.
How to do it:
• Start in a tabletop position on hands and knees.
• Inhale: arch your back, lift your chest and tailbone (Cow).
• Exhale: round your spine, tuck your chin and pelvis (Cat).
• Repeat slowly for 1–2 minutes.
Hands and feet grounded, with the hips raised in Downward-Facing Dog.
3. Downward-Facing Dog
Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog stretches several areas at once, but it will not feel helpful for everyone with back pain. Bend your knees, keep the position brief, and skip it if it increases symptoms.
How to do it:
• From tabletop, lift your hips up and back.
• Press heels toward the ground, fingers wide and firm.
• Hold for 30 seconds to 1 minute. Slightly bend knees if hamstrings are tight.
Forearms on the mat and chest gently lifted in Sphinx Pose.
4. Sphinx Pose
Sphinx Pose
Sphinx is a gentle backbend for people who find that position comfortable. Keep the lift modest; lower down if it increases back or leg symptoms.
How to do it:
• Lie on your belly with forearms on the ground, elbows under shoulders.
• Lift your chest, keeping your hips grounded.
• Hold for 1–2 minutes while breathing slowly.
Bent knees lowered to one side while lying on the back.
5. Supine Twists
Supine Twist (Supta Matsyendrasana)
A gentle supine twist may feel pleasant for some people. Let your knees move only as far as comfortable, support them with a pillow if helpful, and let your head rest in a comfortable position.
How to do it:
• Lie on your back, hug your knees to your chest.
• Slowly lower your knees to the right, only as far as comfortable. Let your head rest in a comfortable position.
• Hold for 1–2 minutes, then switch sides.
Feet planted and knees bent as the hips lift in Bridge Pose.
6. Bridge Pose
Bridge Pose (Setu Bandhasana)
Bridge uses the glutes and other trunk and hip muscles. Lift only to a comfortable height, then lower with control; stop if it aggravates your symptoms.
How to do it:
• Lie on your back with feet flat and knees bent.
• Press into your feet and lift your hips.
• Option: clasp hands under your back. Hold for 30 seconds.
Lying on the back with legs resting against a wall.
7. Legs-Up-the-Wall
Legs-Up-the-Wall (Viparita Karani)
Some people find this position comfortable and relaxing. If lying with your legs raised aggravates your back or is difficult to get into, choose another resting position.
How to do it:
• Sit sideways by a wall and swing your legs up as you lie back.
• Rest your arms by your sides, palms up.
• Stay for 5–10 minutes.
Final Tip:
Yoga is most effective when practiced consistently and gently. Move slowly, breathe deeply, and stop if something doesn’t feel right. If pain persists, consult a professional.
Recommended Reads:
For a broader introduction, read our guide on Yoga for Pain Relief
How to Return to Exercise After Time Away offers practical ways to rebuild a workout routine gradually after a break.