Yoga for lower back pain: 6 gentle poses
When your lower back feels stiff or achy from everyday life, slow and gentle movement is something many people find comfortable. Below are six simple poses that are widely taught in beginner and gentle yoga classes. Move slowly, breathe calmly and stay well inside what feels comfortable.
If you are pregnant or have recently had surgery, check with your doctor, midwife or physiotherapist before trying these poses.
Before you start
- Use a mat, rug or folded blanket on a firm floor.
- Wear comfortable clothes and practise on an empty or light stomach.
- Move slowly in and out of every pose. Small, easy movements are enough.
- Breathe through your nose if you can, and never hold your breath.
- Mild stretching is fine. Pain is not - ease off or stop.
The poses
Try them in this order - the first four are done lying on your back. Do only the ones that feel comfortable.
1. Pelvic tilts
How to do it
- Lie on your back with knees bent and feet flat on the floor, about hip-width apart.
- Rest your arms by your sides. Let your low back keep its natural small curve.
- As you breathe out, gently tilt your pelvis so your low back moves closer to the floor.
- As you breathe in, let it return to the starting position.
Breathing: Breathe out as you tilt, breathe in as you release.
How long: Move slowly for a few rounds with your breath.
Make it easier
- Put a folded towel under your head if your neck feels tight.
- Make the movement very small - it can be almost invisible.
Skip or stop if: lying on your back is uncomfortable, or if the movement brings pain.
2. Knees-to-chest (Apanasana)
How to do it
- Lie on your back and bend your knees.
- Bring one knee, then the other, towards your chest.
- Hold behind your thighs or on your shins - whichever feels easier on your knees.
- Let your shoulders and head rest heavy on the floor.
Breathing: As you breathe out, draw the knees a little closer. As you breathe in, let them move slightly away.
How long: Stay for a few slow breaths. You can also rock gently from side to side.
Make it easier
- Do one leg at a time, keeping the other foot on the floor.
- Hold behind the thighs instead of over the knees if your knees are sensitive.
Skip or stop if: hugging the knees causes pain in your back, hips or knees, or after recent hip or belly surgery.
3. Gentle bridge (Setu Bandhasana)
How to do it
- Lie on your back with knees bent, feet flat and hip-width apart, heels fairly close to your hips.
- Rest your arms by your sides, palms down.
- As you breathe out, press through your feet and lift your hips just a little.
- As you breathe in, lower down slowly, one part of the back at a time.
Breathing: Breathe out to lift, breathe in to lower.
How long: Lift and lower slowly a few times, or stay up for a breath or two if it feels easy.
Make it easier
- Keep the lift small - a few centimetres is fine.
- Keep your head still and look straight up; do not turn your head while your hips are lifted.
Skip or stop if: you feel pinching in your low back, or any neck discomfort.
4. Lying twist (Supta Matsyendrasana)
How to do it
- Lie on your back with knees bent and feet on the floor. Stretch your arms out to the sides.
- As you breathe out, slowly let both knees lower to one side - only as far as feels easy.
- Keep both shoulders resting on the floor.
- Breathe in to bring the knees back to the middle, then repeat on the other side.
Breathing: Breathe out as the knees lower, breathe in to come back to the centre.
How long: Rest on each side for a few calm breaths.
Make it easier
- Place a pillow or cushion under your knees so they do not drop far.
- Keep the twist small, with the knees staying well above the floor.
Skip or stop if: twisting brings sharp pain, or if you have had recent back surgery.
5. Cat-cow (Marjaryasana-Bitilasana)
How to do it
- Come onto your hands and knees, wrists under shoulders and knees under hips.
- As you breathe in, let your belly soften down and lift your chest and gaze a little (cow).
- As you breathe out, gently round your back and let your head drop (cat).
- Keep moving slowly between the two, in a range that feels comfortable.
Breathing: Breathe in for cow, breathe out for cat.
How long: Move with your breath for a few slow rounds.
Make it easier
- Put a folded blanket under your knees.
- If your wrists complain, rest on your forearms or make fists.
- You can do the same movement sitting on a chair with your hands on your knees.
Skip or stop if: your wrists or knees hurt even with padding, or if arching or rounding increases back pain.
6. Child's pose (Balasana)
How to do it
- Kneel on the floor, big toes touching. Keep the knees together or let them widen.
- Sit your hips back towards your heels.
- Fold forward and rest your forehead on the floor, a block or a cushion.
- Rest your arms forward or alongside your body - whichever feels better.
Breathing: Breathe slowly and feel the back of your ribs widen as you breathe in.
How long: Rest here for a few slow breaths, or as long as it feels comfortable.
Make it easier
- Put a cushion between your hips and heels if they do not reach.
- Widen your knees to make space for your belly.
- Rest your forehead on a pillow or stacked fists.
Skip or stop if: you feel knee pain, or if folding forward makes your back pain worse.
When to stop
Stop and rest if you notice:
- Sharp, stabbing or shooting pain - especially pain that travels down a leg.
- Pain that gets worse during the pose, or is clearly worse afterwards.
- Numbness, tingling or weakness in your legs or feet.
- Dizziness, or feeling unwell in any way.
If symptoms like these do not settle quickly, speak to a doctor or physiotherapist.
Questions people ask
Is yoga safe for lower back pain?
Gentle poses like these suit many people with everyday back stiffness, but everyone is different. Move slowly, stay in a comfortable range and stop if pain gets sharper or you feel numbness or tingling. If pain is severe, sudden or followed an injury, see a doctor or physiotherapist first.
Which pose should I start with?
Pelvic tilts and knees-to-chest are done lying on your back and are a gentle way to begin. Add the others one at a time, only if they feel comfortable.
How long should I stay in each pose?
Stay for a few slow breaths, or move gently with the breath for a few rounds. There is no need to push - come out sooner if anything feels wrong.
When should I stop?
Stop if you feel sharp or shooting pain, pain that gets worse, or numbness, tingling or weakness. Rest, and get advice from a doctor or physiotherapist if it does not settle.
When should I see a doctor about back pain?
See a doctor or physiotherapist if pain is severe, sudden, came after an injury or fall, or comes with numbness, weakness, fever, or bladder or bowel problems.
Can I do these poses if I am pregnant or recently had surgery?
Please check with your doctor, midwife or physiotherapist first. They can tell you which movements are right for you.
More gentle practices
Related reading
This is general wellness information, not medical advice. Move slowly, never force a pose or a breath, and stop if you feel pain, dizziness or breathlessness. If you are pregnant, have high blood pressure, heart, lung or eye conditions, or recent surgery, ask your doctor before starting. Read our health disclaimer.