Yoga for Lower Back

If you have lower back issues, yoga can be incredibly effective for managing and relieving pain, increasing flexibility and strengthening the muscles that support the spine and the back. However, it's essential to approach yoga with caution and focus on poses that promote healing, rather than aggravating the pain.

Important Guidelines When Practicing Yoga with Lower Back Pain:

• If your lower back issues are chronic or severe, it is always best to consult with a healthcare professional or physical therapist before starting a yoga practice. 

• Modify poses if needed. Always listen to your body and move slowly, mindfully. Focus on stability instead of pushing yourself into a pose if it feels uncomfortable or causes pain.

• A strong core supports the spine and helps alleviate back pain. Many yoga poses target the core muscles, so be sure to focus on engaging and strengthening this area.

• Whether in standing poses or seated, aim to maintain a neutral spine. Avoid over-arching or rounding your back too deeply, which can strain the lower back.

• Using props such as yoga blocks, cushions, bolsters, blankets and straps can provide extra support, especially in seated poses or while holding stretches. Props can help you achieve proper alignment and avoid unnecessary strain.

• Daily or consistent practice, even for a few minutes, can greatly improve your flexibility, strength and overall back health.

Poses to Avoid with Lower Back Issues:

• Forward folds (with straight legs) can exacerbate lower back pain if done improperly. Focus on keeping a slight bend in the knees to protect the spine.

• Intense backbends (e.g., deep wheel pose) can strain the lower back if not performed with proper alignment and preparation.

• Deep twists can also cause discomfort if the spine isn’t properly supported.

3X4 Yoga for Lower back

Below, you can find a sample yoga program to help heal your lower back issues. This program consists of 3 parts (4 groups of poses in each part, 12 main poses/movements in total ): Standing sequences, poses on the floor and supine postures (on your back).

1. Standing stretch on toes: Stand tall with your feet hip-width apart, focusing on a point in front of you to maintain balance. Interlace your fingers and place them your head. Inhale as you lift your heels off the ground, coming up onto your toes while you raise your arms above your head, stretching upwards towards the sky with palms upward. Exhale and slowly lower your heels back down to the mat, while bringing your hands back over your head. Synchronise your breath and movement as you rise up on your toes and come back down. Repeat this movement 3-5 times, focusing on your breath and maintaining smooth, controlled motions. This stretch helps to improve balance, strengthens the calves and promotes circulation in the lower body while stretching the spine and back.

2. Side stretch: After standing stretch on toes, come back to center with your hands in the same position. Inhale and as you exhale, bend to the right, elongating the left side of your body. Inhale to come back to center and then exhale as you bend to the left, stretching the right side of your body. Continue this movement, flowing side to side with each breath. Repeat for 3-5 rounds, ensuring your body moves with the rhythm of your breath. This is a great way to stretch your side body, especially the obliques and intercostal muscles between your ribs. 

3. Standing Spine Twist: Stand tall with your feet shoulder-width apart. Inhale and lengthen your spine. As you exhale, twist to the right, bringing your left elbow to your right side and turning your head to follow the twist, looking over your right shoulder. Hold the twist for a few seconds, with natural breaths, feeling the stretch along your spine, shoulders, and neck. Inhale as you come back to center and then repeat the twist on the other side, bringing your right elbow to your left side and looking over your left shoulder. Afterward, relax your arms and allow yourself to move freely side to side, like a gentle flow, letting your spine and back relax.

This pose and movement helps to release tension in the spine, improve flexibility, mobility and improve circulation. 

4. Dangling pose: Stand tall with your feet shoulder-width apart. Fold forward with your knees bent as much as you need and comfortable. Let go of your arms, hands, shoulders and head. Keep hanging forward with normal breaths for about a minute. Start rolling up slowly and gradually. Make sure your head is the last body part to come up. Come into standing pose grounding yourself and check your alignment.

Caution: Do not practice this pose if you have  severe hernia and/or high blood pressure.

5. Circling hips and The Spinal flow: Start in a tabletop position, with your knees directly under your hips and your hands under your shoulders. Move your hips in circular motions, drawing big circles with your spine and hips. Reverse direction after a few rounds. Come back to the center. Now, keep knees down, then look over your right shoulder and swing your hips slightly to the left. Feel a side stretch. Repeat on the left side. Come back to the center and then, start the spinal flow.

As you inhale drop the belly, lift chest & tailbone, look up. And as you exhale round the spine, engage your core, tuck chin and pelvis, send your hips back towards your heels while feeling the extension of your arms. Flow between these two movements, inhaling as you dip your back and exhaling as you round your spine. Move in sync with your breath, allowing your spine to undulate like ocean waves. Repeat this movement for 5 rounds, following the deep, slow rhythm of your breath, ensuring each movement is smooth and controlled.

This gentle sequence mobilises the entire spine—flexion, extension, rotation, and lateral stretch, releases tension in neck, shoulders and back. It is great for morning stiffness or desk posture recovery.

6. Cat bird flow: Start in a tabletop position again and check your alignment. Engage your core and extend your right leg as and left arm as you inhale. Exhale come back to initial position. With the next inhale, repeat on the other side. As you exhale come back to table top position. Repeat this cycle 5 rounds.

This pose strengthens back and core muscles.

7. Child’s Pose (Balasana): After completion of cat bird flow, lower your hips back towards your heels and extend your arms forward, bringing your forehead to the ground or on a yoga block. This pose gently stretches the back and relieves tension in the spine, providing a mild release for the lower back. You can also use a cushion or yoga block under your hips if needed. Close your eyes and focus on your breath, letting it flow naturally. With each inhale, feel your body expand, and with each exhale, relax deeper into the ground. Stay in this position for a few minutes, allowing your body to release tension.

Child's Pose is excellent for stretching your back, hips, and thighs, while also calming the nervous system and providing a break whenever needed during a yoga session.

8. Malasana on a block: This is a supported version of the deep squat using a yoga block for comfort and stability. Place a yoga block under your sit bones.  Sit on the block, with feet slightly wider than hips, toes pointing out and your spine tall, chest lifted. Bring palms together at your heart and gently press your elbows into your inner knees.

This pose opens hips, ankles, and lower back. 

9. Sphinx Pose: Lie on your stomach first and rest for a moment. Then, prop yourself up on your forearms, elbows under your shoulders, palms facing down. Keep your chest lifted and lengthen your spine. Keep your legs relaxed and avoid over-arching your back. The goal is to feel a gentle stretch, not strain. Hold for a few breaths.

This pose gently stretches the lower back, chest, and abdomen while strengthening the lower back muscles.

10. Hip openers:

• Figure 4: Lie on your back. Cross one ankle over the opposite thigh, just above the knee. Flex the foot of the crossed leg to protect the knee. Pull the lower leg toward your chest (in the lying version) to deepen the stretch. Hold for a few breaths and then rest. Repeat on the other side. Stretches the hips, glutes, and piriformis. It also helps relieve lower back pain and sciatica.

• Pavanamuktasana: Lie on your back with your knees bent and feet flat on the floor. Bring one knee to your chest and hold it with both hands, keeping the other foot flat or extended on the floor. Hold for a few breaths and then rest. Repeat on the other side. If you feel any discomfort in your back, try keeping both feet flat on the floor for a less intense stretch. This pose releases tension in the lower back and hips, while gently stretching the glutes and hamstrings.

• Knee-to-Chest Pose (Apanasana): Lie on your back. Bend both knees and hug them into your chest. Keep your back flat on the floor and relax your shoulders. Breathe deeply and hold for a few breaths. This is a gentle reclining stretch that helps release the lower back and hips. It eases tension and can help with digestion. It also calms the body and mind.

11. Reclining Twist (Supta Matsyendrasana): Lie on your back, extend your arms to the sides. Engage your core and bring your knees to your chest, then drop them to one side while keeping your shoulders on the ground.  Turn your head to the opposite side if you are comfortable. Keep your knees aligned with your chest and use a cushion or block under your knees for support if needed.

This gentle twist massages the spine and releases tension in the lower back and hips.

12. Supine poses: 

• Supta Baddha Konasana (Reclining Bound Angle Pose): Lie on your back with your knees bent and your feet flat on the floor. Bring the soles of your feet together, letting your knees fall out to the sides. The legs should form a diamond shape. Optionally, place small cushions or yoga blocks under your knees for added support, especially if you feel tightness in your hips or groin area. Avoid forcing your knees to the floor—allow them to open naturally. Relax in this position and let your body soften. Keep your arms extended out to the sides with palms facing up, or place your hands on your abdomen or chest for extra grounding. Stay in the pose for a few minutes, focusing on deep, slow breaths. To exit the pose, slowly bring your knees back together, feet on the ground. This is a relaxing and restorative pose that helps open the hips, chest and stimulates the abdominal organs. 

• Pelvic Tilt: Start with your knees bent, feet grounded. As you inhale, let your lower back arch slightly. Exhale and tilt your pelvis backward by gently pressing your lower back into the floor — think of pulling your belly button toward your spine. Repeat few rounds slowly in sync with your breath. This is a small, controlled movement that helps strengthen the core, pelvic floor muscles and increase pelvic mobility. It improves posture and spinal alignment, helps relieve lower back pain. 

When you complete the program, bring your hands on your belly and practice diaphragmatic breathing (belly breaths) for a few rounds while resting on the floor. To exit the pose, gently roll onto your side and rest for a moment. When you're ready, sit up comfortably in a cross-legged position. Namaste.

If you would you like any suggestions or wish to learn about modifications for the poses in this program contact me here.