Yoga for Lower Back Pain
A therapeutic sequence for relieving lower back tightness, building spinal support, and restoring ease of movement.
Duration
25 minutes
Poses
10 poses
Goal
Pain relief, spinal health, mobility
What This Sequence Is For
Chronic lower back pain is one of the most common reasons people come to yoga. This sequence addresses the two main causes: tight muscles (particularly the hip flexors, hamstrings, and lumbar extensors) and weakness in the surrounding support structures (glutes, core, and back muscles). Poses are chosen to be accessible at any level and safe for most types of back discomfort, though you should always consult a healthcare professional if your pain is severe or recent. Move slowly, stay within a pain-free range, and prioritise breath over depth.
The Flow
Balasana
2 min
Walk your hands forward and let the lower back lengthen with each breath.
decompresses lumbar spine
Marjaryasana–Bitilasana
3 min
Keep movement small and pain-free; focus on the sensation of spinal mobility.
mobilises the spineSalamba Bhujangasana
2 min
Rest on your forearms and breathe into the lower back without pressing up.
introduces gentle extension
Bhujangasana
1 min
Only lift as high as your lower back allows without pain; use your back muscles.
strengthens lumbar extensorsSalabhasana
45 sec x3
Lift your legs and arms simultaneously; rest fully between repetitions.
builds posterior chain strength
Setu Bandha Sarvangasana
1 min
Activate your glutes at the top to protect the lumbar region.
activates glutes and hamstringsSupta Matsyendrasana
2 min per side
Do not pull on your knee; let it fall with gravity.
releases lumbar rotationAnanda Balasana
2 min
Rock gently side to side for a lower back massage.
decompresses the sacrumSupta Baddha Konasana
2 min
Support your knees with rolled blankets if your inner groin is tight.
releases pelvic floor tension
Savasana
3 min
Notice any reduction in discomfort as you rest and integrate.
promotes complete relaxationQuick Reference
All 10 poses in this sequence, in order.
- 1Child's Pose2 min
- 2Cat–Cow3 min
- 3Sphinx Pose2 min
- 4Cobra Pose1 min
- 5Locust Pose45 sec x3
- 6Bridge Pose1 min
- 7Supine Spinal Twist2 min per side
- 8Happy Baby2 min
- 9Reclining Bound Angle2 min
- 10Corpse Pose3 min
Poses Used in This Sequence
This sequence draws from the following yoga poses:
