Top 5 Yoga Poses for Lower Back Pain
As someone who struggles with scoliosis and has experienced a herniated disc and lower back pain, I know firsthand how uncomfortable and frustrating it can be. You start moving differently (walking bent over), simple daily patterns (such as tying your shoes) becomes a challenge, and even something as simple as lying down can feel uncomfortable. Lower back pain doesn't just affect your movement, but it also affects your digestion, your mood, and your ability to feel free in your body.
Over the years, I've learned how valuable gentle movement, mindful breathing, and finding comfortable positions can be when my lower back needs some extra love.
Today, I'm sharing my top five yoga postures for lower back discomfort and a few tips that have helped me find relief and relaxation.
A quick note: These poses are intended for general lower back tension and comfort, not as a treatment for a herniated disc. Trust your body, move SLOW with breath, and/or seek guidance from a qualified healthcare professional.
1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Focus: Spinal mobility and gentle movement
Cat-Cow is one of the best ways to begin because it encourages the spine to move gently rather than staying in one position.
Start in a tabletop position with your wrists underneath your shoulders and your knees underneath your hips.
Cow Pose Cat Pose
Begin the movement from your pelvis:
- Cow Pose: Inhale and gently tilt your pelvis forward, allowing your belly to soften toward the floor. Let your spine arch comfortably, open your chest, and lift your gaze slightly without straining your neck.
- Cat Pose: Exhale and tuck your tailbone underneath you, rounding your spine toward the ceiling. Allow your shoulder blades to spread apart and gently bring your chin toward your chest.
Continue moving between these two positions for 3-5 slow rounds, following the rhythm of your breath.
Variation: Side-to-Side Cat-Cow
For a slightly different angle, stay in your tabletop position and walk your hands to the right side of your mat.
Perform 3-5 gentle rounds of Cat-Cow from this position, noticing how the movement feels along the opposite side of your back.
Return to the center, take one full round of Cat-Cow, and then walk your hands to the left. Repeat.
This variation allows you to explore movement from different angles, but keep the range small and comfortable, especially if you have a history of disc problems.
2. Child's Pose (Balasana)
Focus: Relaxation and gentle lengthening
Child's Pose is a wonderful posture for slowing down and giving your body a moment to settle.
Start in a tabletop position, then bring big toes together, and push the hips back to the heels.
- Lower-back-focused variation: begin with your knees comfortably close. Slowly sit your hips toward your heels and allow your torso to rest over your thighs.
- Hips-focused variation: for more space through your hips and abdomen, bring your knees apart and allow your belly and chest to settle between your thighs. A bolster underneath your torso can make this position much more comfortable.
You can place your forehead on the mat, a folded blanket, or a bolster. Take several slow breaths, allowing your body to relax into the support beneath you.
Stay in this posture for a cycle of 10 breaths or as many necessary. There is no need to force your hips toward your heels. If your knees or hips feel uncomfortable, adjust the position or place a blanket/block underneath your glutes and over the feet.
Variation: Side Stretch Child's Pose
Keep your body in Child's pose and as you stay low, walk the hands and upper body to the side. Stay to feel the opposite side of your body stretch, for 3-5 breath cycles each side.
3. Deer Pose (Half Pigeon and Half Frog)[What I call: Frigeon]
Focus: Hip mobility, gentle rotation, and mindful spinal movement
This is one of my favorite Yin-inspired postures because it combines two different hip positions while allowing you to explore a gentle twist.
Deer Pose is sometimes described as a combination of Half Pigeon and Half Frog [Frigeon]. Instead of having both legs in the same position, one leg is positioned in front of you while the other bends out to the side.
Start in a seated position on your mat. Swing one leg behind you with an internal rotation of the hip [half-frog], and the other leg is parallel to the side or top of the mat [half-pigeon]. Ideally, both knees are bent at approximately 90-degree angles, but don't force your legs into a perfect shape. Your hips may need support from a folded blanket or block.
Once your legs are comfortably positioned, begin to explore new postures.
- The Twist: Rotate your upper body toward the same direction as your forward leg [half-pigeon] leg. You can place your hands on the mat behind or beside your hips to help you stay upright as you gently rotate your torso.
- The Fold: gradually walk your hands forward and fold toward your hip. You can lower onto your forearms or place a bolster underneath your chest and forehead for support.
Allow your body to settle into the position without forcing the twist or pulling yourself deeper.
Stay for several comfortable breaths, then slowly return to an upright seated position before switching sides.
Variation: Deer Pose With a Threaded Arm
If you want to explore a different upper-body variation, you can add a Threaded Needle arm movement while keeping your legs in the same Half Pigeon and Half Frog position.
For example, with your right leg forward:
- Keep your legs in Deer Pose, with the right shin in front and the left shin positioned out to the side.
- Gently rotate your torso toward the right.
- Bring your left arm underneath your body, threading it across toward the right side.
- Allow your left shoulder and the side of your head to lower toward the mat or a bolster if comfortable. Your right arm can remain extended in front of you or rest beside your body.
This creates a different combination of rotation through the upper body while your hips remain in Deer Pose.
Keep the movement gentle and avoid using your arms to force your spine into a deeper twist. If you feel discomfort in your knees, hips, or lower back, come out of the posture.
4. Reclined Half Pigeon (Figure-Four Stretch)
Focus: Hip mobility and gluteal relaxation
Sometimes the hips and glutes feel just as tight as the lower back. This is one of my favorite ways to gently explore that area while lying on the ground.
Start on your back with both knees bent and your feet resting on the mat.
Place one ankle on top of your opposite thigh, just above the knee, creating a figure-four shape.
Gently press your top thigh away from you with your hand, or a block, to explore the stretch through your hip.
For a deeper variation, bring your bottom leg knee toward your chest. Thread your arm through the space between your legs and your other arm around that same leg, behind your hamstring.
Hold for approximately 6-10 slow breaths, allowing your body to soften rather than pulling aggressively.
Repeat on the other side.
Variation: Figure-Four Against the Wall
You can also do this posture with your back on the floor and the wall supporting your legs.
This gives you a little more control over the position without having to pull your legs toward your chest.
5. Supported Reclined Bound Angle Pose (Supta Baddha Konasana)
Focus: Relaxation and supported hip opening
This is a go-to posture when you want to completely relax and let the body settle as gravity does most of the work.
Start by placing a bolster lengthwise behind you, aligned with your spine. Sit with your hips on the floor in front of the bolster, then slowly recline so your back and head are supported.
Bring the soles of your feet together and allow your knees to open outward, creating a diamond shape with your legs.
You can place blocks, pillows, or folded blankets underneath your thighs or knees to support them.
Allow your arms to rest beside you, close your eyes if that feels comfortable, and take several slow breaths.
If the arch in your lower back feels uncomfortable, add more support beneath your upper body.
The goal is to feel comfortable and supported. Some people find gentle knee-to-chest movements relieving, while others find that bending the lower back aggravates their symptoms. Let your own response guide you.
For Advanced Practitioners: Traditional Half Pigeon
If you're an experienced yoga practitioner and your back and hips tolerate it well, you may enjoy traditional Half Pigeon (Eka Pada Rajakapotasana preparation).
Start from tabletop, bring one knee behind the same side wrist and place your shin at a comfortable angle in front of you. Extend your opposite leg behind you.
Keep your hips supported with a folded blanket or bolster if needed.
You can stay upright or gradually fold forward over your front leg.
Focus on keeping length through the torso.
Important: Traditional Half Pigeon places more demands on the hips and can involve substantial rotation. It isn't automatically a better stretch or a safer option for someone with a herniated disc. If your knee, hip, or lower back feels uncomfortable, return to the reclined figure-four variation instead.
BONUS TIPS
Three Additional Tips for Lower-Back Comfort
1. Explore gentle traction
One technique I enjoy exploring is creating any sort of traction to help separate the vertebrae and increase space between the discs. It is as simple as lying on my back with my knees bent and feet resting on the mat or with baddha konasana legs (diamond shape). Another option is to do this with legs against the wall.
Method:
Place your palms on the fronts of your thighs, closer to your hips, and gently press your hands into your thighs, keeping a grip so your hands dont slide forward. Imagine the skin of your thighs being pushed up to your knees.
Keep the effort light and steady. Breathe normally and hold for a few breaths before releasing.
2. Try a bolster underneath your knees while resting
When lying on your back, place a bolster or a couple of pillows underneath your knees.
This allows your knees to remain slightly bent and may make it easier for your lower back to decompress and relax.
You can also experiment with side sleeping and a pillow between your knees if that feels more comfortable.
There is no single sleeping position that works for everyone. Choose the one that allows you to rest without increasing your symptoms.
3. Use electrical stimulation only with proper guidance
If you have a TENS unit or another electrical stimulation device, follow the manufacturer's instructions and check with a healthcare professional about whether it is appropriate for you.
TENS may temporarily help some people manage pain, but it does not reactivate or repair a herniated disc, and it isn't necessary for everyone.
Avoid using electrical stimulation over the front of your neck, across your chest, or on areas with reduced sensation or bone. If you have a medical device such as a pacemaker, seek medical guidance before using it.
*Heat therapy is also a great option, such as a light warm compress, gentle stretches in a sauna, or a hot tub.
A Final Thought: Make Space for Your Body to Move
When I practice yoga for lower-back discomfort, I remind myself that the goal isn't to achieve the deepest stretch. It's about exploring proper movement, relaxing the muscles around the hips and spine, and finding positions that support relieving uncomfortable sensations.
The body has the potential to heal, and in order to improve, it needs time, appropriate activity, and individualized physical therapy.
If you have persistent lower-back pain, pain radiating down your leg, or recurring numbness, get evaluated by a healthcare professional before experimenting with deeper postures.
And if you experience new or worsening leg weakness, numbness around the groin or saddle area, or changes in bladder or bowel control, seek emergency medical care.
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