By Rory Carter Wellness 05.08.2026

7 Simple Yoga Poses That Will Relieve Lower Back Pain

A simple set of poses to help release tension and support your lower back.

Lower back pain is something that most of us have had to deal with at some point. Whether you're a long-time sufferer or only get the occasional muscle twitch, research has shown that by practising yoga, you can relieve pain and improve function.

We've compiled the seven best yoga poses to strengthen your muscles and increase flexibility – taking the pressure off your overworked lower back. So, grab your yoga mat and get stretching!

1. Downward-Facing Dog

Starting with a classic yoga pose, downward-facing dog (Adho Mukha Śvānāsana in Sanskrit) helps to strengthen your abdominals, which, in turn, support your lower back.

How to do downward-facing dog:

1. Begin with your hands and knees on the ground, as you would in a plank.

2. Then, push your knees away from the floor and lift your tailbone upwards, creating a neutral spine (no rounding through your upper back).

3. Gently drive your heels towards the ground (they don't have to touch), and rotate your shoulders outwards, pushing away from the ears.

4. Stay here for three to 10 breaths (start with three if you are a beginner).

2. Child's Pose

Child's pose (Balasana in Sanskrit) is a great all-round yoga movement. Not only does it gently elongate the muscles in your back, but it also encourages deep, conscious breathing that can be helpful in soothing stressful thoughts.

How to do child's pose:

1. Start on all fours, then sit your lower body back onto your heels and rest your forehead on the mat.

2. You can either stretch your arms out in front of you or have them lie by your side.

3. In this position, you'll be able to feel your muscles stretching as you inhale and exhale.

3. Triangle Pose

This exercise is one that can easily be done at the office or anywhere lacking floor space. Triangle pose (Trikonasana) relieves lower back pain by lengthening the muscles on the sides of your torso.

How to do triangle pose:

1. Start standing with your feet together, then slowly spread your feet apart (about 3-4 feet) and point your left foot at a forty-five-degree angle.

2. Use your right arm to reach towards the floor, while keeping your left arm extended towards the ceiling.

3. Hold for five to 10 breaths, then change sides.

4. Upward-Facing Dog

Upward-facing dog (Urdhva Mukha Svanasana) is a go-to pose for yogis to relieve lower back pain. It helps to strengthen both your spine and abdominal muscles, which helps to develop a strong torso.

How to do upward-facing dog:

1. Start by lying flat on your stomach with legs hip-distance apart and your palms resting beside your lower ribs.

2. With your toes pointing backwards, push the tops of your feet into the floor as you lift your chest and raise your head upwards.

3. Roll your shoulders back and away from your ears to keep your neck long and look straight ahead as you breathe.

4. Hold this position for three to 10 breaths (10 if you want a deep stretch).

5. Cat and Cow Pose

A simple backbend movement, cat-cow pose (Marjaryasana-Bitilasana) is extremely effective for stretching out your spine while also engaging your shoulders, neck and torso.

How to do cat-cow pose:

1. Come down onto all fours with your hands underneath your shoulders and your knees underneath your hips.

2. While inhaling, initiate the 'cow' by tilting your tailbone and lifting your chest towards the ceiling, creating an arch through your mid and lower back.

2. As you exhale, press into your hands to round through your back, letting it arch towards the ceiling, as you gently allow your head to drop, stretching through the neck.

3. Continue this pose to the rhythm of your breathing.

6. Bridge Pose

Your abdominal muscles play a huge part in lower back pain. By strengthening them, you're effectively relieving your back from excess stress. Bridge pose (Setu Bandhasana or Setu Bandha Sarvangasana) is a simple and effective way to do this.

How to do bridge pose:

1. Lie on your back with your knees bent and your arms resting beside your body, your fingertips in grazing distance from your heels.

2. Then lift your tailbone off the floor until your thighs are parallel with the floor and your feet are firmly on the ground.

3. You can either keep your arms out long or interlock your hands (which will open up the chest) underneath your body and hold for up to a minute.

7. Sphinx Pose

By sitting at a desk for the majority of the day, lower backs can become flat (and painful). Sphinx pose (Salamba Bhujangasana) is a way to promote the natural curvature of the lower back to relieve aches and pains.

How to do spinhx pose:

1. Start by lying on your stomach with your legs hip-width apart.

2. Bring your elbows underneath your shoulders with your palms facing down in front of you.

3. Hold the pose for a couple of minutes and breathe deeply throughout.

This article is intended for general informational purposes only and is not a substitute for individualized health advice. If you have any injuries, mobility limitations or concerns about your physical health, please consult your GP or physiotherapist for personalized recommendations before trying any new exercises.