6 Yoga poses for lower back pain

Lower back pain is a common issue among adult population. Yoga can be an excellent tool to help you manage back pain. It is possible to do a basic routine at home but if you are concerned about performing the poses correctly, we recommend you to seek assistance from a qualified Yoga teacher.

While we are doing Yoga, it is important to be aware of your body and your breath. Do not push yourself and listen to your body. If some of the poses don't feel right to you, just stop and ask for some help.

Here you can find a basic routine to improve your back pain. Enjoy!


Trikonasana (Triangle pose)

One of the most popular poses in Yoga. The key is to get into this posture slowly and being aware of your alignment. As with other poses in Yoga, be mindful of your back and don't push it beyond your limits.



Shalabhasana (Locust Pose)

This pose will help you to strengthen the muscles on your back. You can hold this position for few seconds and rest for 30 seconds. Repeat few 2-3 times as long as you feel comfortable.



Shavasana (Corpse Pose)

At the end of your practice, the corps pose is a must. This pose can be modified to adapt to your needs. Try to put a bolster under your knees and a pillow under your neck. If this feels uncomfortable, you can always lie on your side and use extra pillows to support your knees and head.



Bridge Pose (Kandharasana)

Lie on your back and bend your knees keeping your feet on the floor. Slowly start lifting your core towards the ceiling. On this pose, we want to keep the core, glutes and legs engaged and hold for few seconds. Go back to the starting position to rest for 30 seconds and repeat 2-3 times.


Child's pose (Balasana)

Another popular pose. Child's pose is a very relaxing asana. It is great to stretch your whole back. Make sure you feel comfortable sitting on your heels to then bring your body forward. Ideally your forehead is resting on the floor. Your arms can rest on the sides of your body or stretch them out above your head.



Cobra Pose (Bhujangasana)

Excellent pose to strengthen your back. In order to avoid too much pressure on your lower back, when we get into Cobra pose is important to keep your glutes engaged and your big toes together.


If any of these poses make your back feel worse, stop doing them and ask for advice to a qualified Yoga instructor. If your lower back pain doesn't go away in few weeks, seek the advice of a professional.

European Fundation of

Traditional Chinese Medicine