Yoga Poses to Try for Back Pain

Published on: January 09, 2025

Ease Your Lower Back Pain with Yoga: 3 Poses for Relief

Suffering from nagging lower back pain? Yoga offers a gentle yet effective way to release tension, strengthen supporting muscles, and promote proper spinal alignment. Whether you’re feeling stiff from sitting at a desk, lifting heavy objects, or simply carrying the stress of daily life, these poses can help you rediscover balance and comfort.

It’s essential to approach these poses mindfully and understand that not all movements are suitable for everyone. At ONE OM ONE, our experienced teachers provide personalized guidance to ensure your practice is safe, effective, and tailored to your unique needs.

1. Child’s Pose with Blocks

Purpose: Gently stretches the lower back, obliques, and hips while promoting relaxation.

How to Practice:

  1. Kneel on your yoga mat, sitting back on your heels.
  2. Roll your chest forward, lowering it toward the mat, and extend your hands in front of you.
  3. Place yoga blocks under your hands to support your arms, reducing strain on your shoulders.
  4. Slide your hands slightly to one side to stretch the obliques, then repeat on the other side.
  5. Take 5–8 deep breaths, focusing on relaxing your back and sides.

Cautions:

  • Avoid this pose if you have knee injuries or difficulty sitting on your heels.
  • Use additional props, like a blanket under your knees, for comfort.

Breathing Tip:
Use diaphragmatic breathing in this pose. As you inhale, feel your back expand; as you exhale, let tension melt away from your lower back.

2. Thread the Needle Pose 

Purpose: Opens the chest, shoulders, and upper back while relieving tension in the lower back.

How to Practice:

  1. Start in a tabletop position on your hands and knees.
  2. Inhale as you lift your right arm toward the ceiling, opening your chest.
  3. Exhale as you thread your right arm under your left arm, resting your right shoulder and cheek on the mat.
  4. Extend your left arm forward or keep it bent for additional support.
  5. Hold for 5–8 breaths, feeling the stretch through your upper back, then repeat on the other side.

Cautions:

  • Avoid this pose if you have severe shoulder or neck issues.
  • Move slowly and mindfully to prevent over-rotating your spine.

Breathing Tip:
Focus on slow, steady breaths to deepen the stretch. Exhale fully to allow your upper back to relax into the twist.

3. Happy Baby Pose

Purpose: Relaxes the lower back, stretches the hips, and gently massages the spine.

How to Practice:

  1. Lie on your back with your knees bent and feet lifted toward the ceiling.
  2. Grab the outer edges of your feet with your hands, keeping your knees bent and your ankles stacked above your knees.
  3. Rock gently side to side, massaging your lower back against the mat.
  4. Hold for 5–8 breaths, focusing on releasing tension in your hips and back.

Cautions:

  • Avoid this pose if you have a herniated disc or significant lower back pain.
  • Support your neck with a rolled-up towel if needed.

Breathing Tip:
Practice counted breathing: Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts. This helps calm the nervous system while relaxing the body.

Why Choose ONE OM ONE?

At ONE OM ONE, we understand that every individual’s back pain is unique. Our expert yoga teachers create customized yoga flows tailored to your needs, helping you safely address discomfort and build long-term strength and flexibility. Whether you’re at home or traveling, our online sessions ensure you can practice yoga anytime, anywhere.

Rediscover comfort and balance in your body. Book your personalized yoga session today and start your journey to lasting back pain relief. 🌟

Back to blog