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Farm Brand’s Guide to Yoga at Home: The Best Yoga Poses for Lower Back Pain

Farm Brand’s Guide to Yoga at Home: The Best Yoga Poses for Lower Back Pain

By Morgan Bernard

While the last two years have turned plenty of regular gym-goers into at-home fitness enthusiasts, it has also made getting active even more challenging for some. Regardless of your activity level, chances are you, like most adults, suffer from occasional lower back pain. Lower back pain can have several root causes, including muscle strain from overexertion, muscle atrophy from under exertion, and everything in between. Lower back pain remedies are all over the internet. There are pills, heating pads, gels, and serums, but nothing can compare to actively rehabbing an injury. Yoga is a fun and healthy way to address muscle and joint pains that can also be done conveniently at home. To practice yoga, all you need is a yoga mat and some free time. If you don’t have a yoga mat, a thick beach towel will be just fine. If you suffer from lower back pain, continue reading below for Farm Brand’s Guide to Yoga at Home: The Best Yoga Poses for Lower Back Pain.

Yoga poses for lower back pain - Cat-Cow Pose

Best Yoga Poses for Lower Back Pain.

The Cat-Cow pose is a go-to for sufferers of chronic back pain. Cat-Cow is technically two poses, but the true benefit of both poses comes when they are performed in succession. The combination of the Cat and Cow poses stretches the entire spine and hip areas and makes it one of the best beginner-friendly yoga poses for lower back pain.


To perform, start on your hands and knees in what is known as Tabletop Position. Your knees should be directly below your hips, and your wrists, elbows, and shoulders should each make a straight line perpendicular to the floor. Look down towards the floor, placing your head in a neutral position, and inhale. Round your spine, arch your back towards the sky, and exhale as you do so. Slowly return to a neutral position. From the Tabletop Position, inhale and raise your chest, allowing your belly to sink to the floor. Exhale and come back into the neutral position. Both poses should be repeated 10-20 times.

Yoga poses for lower back pain- Downward Facing Dog

Best Yoga Poses for Lower Back Pain

Downward Facing Dog is one of the most iconic and recognizable yoga poses. Beyond its wide recognition, the pose offers a myriad of health benefits. This pose is perfect for beginners and advanced yogis who want to relax the back and spinal column while stretching the hamstrings and engaging the shoulders. Downward dog is typically done in succession with High Plank and Upward Facing Dog.


To Perform, begin in Plank Pose, which essentially mimics the fully extended pushup position. From Plank Pose, slowly raise your tailbone to the sky to form an upside-down V with your body. Maintain straight arms and a flat back, while keeping your gaze towards your feet so that your spine maintains alignment. Spread your fingers and press your heels towards the floor.  

Yoga poses for lower back pain-Thread the Needle Pose

Best Yoga Poses for Lower Back Pain

Image Credit: The Yoga Collective


Thread the Needle Pose is not nearly as complicated as it sounds. This pose is like an easier version of Pigeon Pose and does wonders to relax the lower back. Thread the Needle stretches the hips, outer thighs, and lower back.


To perform, begin in Table pose on your hands and knees with a flat back, your fingers facing forward, and your head in a natural position gazing downwards. Exhale and slide your right arm underneath your left arm and lower your right ear towards the mat. Keep your elbow lifted and your hips raised. Let your upper back broaden and relax your lower back. Hold for up to one minute and repeat on the left side.

Yoga poses for lower back pain- Extended Triangle.

Best Yoga poses for lower back pain

Extended Triangle might be the most challenging pose on this list, but it is one of the most effective yoga poses for lower back pain. Extended Triangle Pose targets problem areas in the lower body that are often the cause of back pain, such as the hips, hamstrings, groin, and spine. The pose also strengthens the chest, shoulders, and legs.


To perform, begin with your feet 3 to 4 feet apart. Raise your arms to parallel to the floor on either side of your body with your palms facing down. Turn your left foot in slightly and your right foot out to 90 degrees. Tilt forward and bend at the hips, coming forward over your front foot. Bring your right hand to the floor on the inside of your front foot and place it flat on the ground (or a yoga block if need be). Your right forearm should be pressed against the side of your front leg. Extend the other arm upwards towards the ceiling. Keep your gaze focused on the hand raised upward. Hold this pose for one minute and repeat on the opposite side.

Yoga Poses for lower back pain- Sphinx Pose

Best Yoga poses for lower back pain

Image Credit: Yogigo 


Sphinx Pose is a gentle and easy to perform stretch that strengthens the lower back and buttocks while stretching the chest, shoulders, and abdomen.


To perform, lie on your stomach with your legs fully extended and the tops of your feet flat on the floor. Bring your elbows underneath your shoulders so that your forearms are pressed firmly against the floor with your palms facing downward. Engage the muscles in your lower back and butt to slowly raise your chest off the floor and tilt your head upwards with your gaze straight ahead. Hold this pose for one to three minutes.


Whether you’re just beginning you’re at-home fitness journey or your deep into the home workout rabbit hole, these yoga poses will help reduce lower back pain so you can continue to exercise, lounge, and work pain-free. For more health and fitness content, stay tuned to the Farm Brand blog.

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