Yoga for Lower Back Pain Relief: Move Gently, Feel Better

That dull ache in your lower back isn’t a life sentence. Often, gentle movement, better breathing, and a few posture tweaks take the edge off fast. Yoga for lower back pain relief is less about “stretching everything” and more about calming tight hip flexors, waking up glutes, and teaching your core to support your spine.

Move slowly and skip anything that aggravates pain. If you have an acute injury or medical condition, check with a professional first.

A gentle relief sequence

Cat‑Cow: On hands and knees, alternate between rounding and lengthening your spine for 6–8 slow cycles.

Thread the Needle: Reach one arm under your chest, rest your shoulder and temple, breathe into your mid‑back.

Low Lunge: Cushion your back knee, tuck your tail slightly, and feel the front of your hip open.

Figure‑Four on Back: Ease tension in glutes and piriformis that can tug on your low back.

Supported Bridge: Place a yoga block under the sacrum; relax and breathe for 60–90 seconds.

Build support where it counts

Strength and mobility go together. After relief, add simple core work (dead bugs, side planks) and glute training (bridges, split squats). Our functional strength e‑book ties these pieces into everyday movement. For joint‑friendly, at‑home sessions, follow a gym‑free plan that respects recovery.

Consistency beats intensity. Move daily, breathe deeply, and give your back a calmer job to do.