Yoga poses for lower back pain

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These yoga poses are great for loosening out the lower back and easing tension: - Ragdoll: stand with your feet hip width apart, bend your knees and fold forward over the legs, letting the crown of the head hang down towards the floor. Grab hold of opposite elbows and gently sway the upper body from side to side in time with the breath. - Child's Pose: kneeling down, take your knees wide and keep your toes together then bend forward bringing the torso down towards the ground in between the thighs. Let your forehead rest on the mat and reach the arms out long in front of you. Focus on sinking your bum down onto the heels, relaxing down into the pose with each exhalation. - Knees to Chest: lying on your back, bring the knees into the chest and wrap your arms around the legs, grabbing hold of opposites hands or elbows in front of the shins. Gently rock from side to side here or draw small circles in the air with the knees to help relax the lower back.

What You'll Need

  • yoga mat

What You'll Do

Tips & Warnings

  • Always move slowly and gently when stretching the back. Nothing in yoga should ever hurt so listen to your body and don't push yourself into poses that don't feel good.
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