Expert Insights by Dr. Maya, PT, DPT, Board-Certified Orthopedic Specialist

Yoga is more than physical exercise - it’s a mindful practice that builds strength, promotes balance, and supports whole-body wellness. For those experiencing lower back tension, certain yoga poses can offer meaningful relief by lengthening tight muscles, improving mobility, and calming the nervous system.

With just a mat and a few minutes each day, you can ease discomfort and restore a sense of calm - tarting right where you are.

Can Yoga Really Help with Low Back Pain?

A growing body of research supports yoga’s role in reducing muscular tension and alleviating pain. As a gentle, accessible form of movement, yoga offers benefits that go beyond pain relief—including better posture, improved flexibility, and stronger supporting muscles.

Just 15-30 minutes of daily practice can make a noticeable difference. However, if you have chronic or severe pain, it’s important to consult a healthcare provider before starting.

“A Physical Therapist can help you understand the source of your back pain and guide you in adapting poses to your body’s needs,” says Dr. Maya. “Not every stretch is right for everyone, so listen to your body. If you feel sharp or increasing pain, stop and seek professional advice.”

8 Yoga Poses to Release Lower Back Tension

Integrate these beginner-friendly poses into your routine to reduce stiffness and support a healthier, more mobile spine.

1. Child’ s Pose
A restful pose that gently elongates the lower back and relieves spinal compression.

Kneel on your mat with knees hip-width apart.

Sit back onto your heels and fold forward, extending your arms toward the top of the mat.

Rest your forehead on the floor and hold for up to 1 minute, breathing deeply.
Dr. Maya notes:“Slow, controlled breathing helps calm the nervous system and encourages muscular release.”

2. Downward-Facing Dog
A full-body stretch that targets the hamstrings, spine, and core.

Start on hands and knees, tuck your toes, and lift your hips up and back.

Straighten your legs and arms to form an inverted “V” shape.

Hold for 30 - 60 seconds, breathing steadily.
Tip: Bend your knees slightly if you feel tension in the lower back.

3. Bridge Pose
Strengthens the glutes and lower back while stretching the hip flexors and abdomen.

Lie on your back with knees bent and feet flat.

Press through your feet to lift your hips toward the ceiling.

Hold for 30 seconds, then lower slowly.
“Avoid over-arching. Lift only until you feel mild tension, not pain,”advises Dr. Maya.

4. Reclined Pigeon
A supported hip opener that eases tension in the lower back and glutes.

Lie on your back, cross one ankle over the opposite knee.

Gently pull the supporting leg toward your chest.

Hold for 30 - 60 seconds per side.

5. Spinal Twist
Improves spinal mobility and relieves stiffness in the mid and lower back.

Lie on your back, arms out, knees bent and dropped to one side.

Turn your head in the opposite direction.

Hold 30 seconds, then switch sides.
For a milder stretch, place a pillow under your knees.

6. Standing Forward Bend
Releases tension along the entire spine and hamstrings.

Stand tall, then hinge at the hips to fold forward.

Let your head and arms hang heavy.

Keep a soft bend in the knees. Hold for 30–60 seconds.

7. Cat-Cow Flow
Encourages spinal flexibility and coordination with breath.

Begin on hands and knees.

Inhale as you drop your belly and lift your gaze (Cow).

Exhale as you round your spine and tuck your chin (Cat).

Repeat for 1 minute, moving slowly and intentionally.

8. Sphinx Pose
A gentle backbend that strengthens abdominal support and improves spinal extension.

Lie on your stomach, propped on your forearms.

Press lightly into the floor to lift your chest.

Keep your lower ribs grounded and gaze forward.

Hold for up to 1 minute.

Move Mindfully, Restore Comfortably

Whether you’re new to yoga or returning to your mat, these stretches can help you reconnect with your body and ease lower back discomfort. Remember - consistency matters more than intensity. With patience and mindful practice, you can build a stronger, more resilient back for the long term.

Build a Stronger, More Resilient Back
Making these gentle yoga stretches part of your daily routine can significantly ease lower back tension and bring lasting comfort. While consistency is key, some types of discomfort benefit from extra support - which is where Verveshield comes in.

Designed to work in harmony with your body’ s natural movement, Verveshield back braces offer targeted compression and stability. By encouraging healthy blood flow and supporting the muscle recovery process, they help reduce inflammation and ease pain - so you can move more freely throughout your day.

Explore Our Back Brace Collection →

• Share on:
• WhatsApp
• Deel
• X
• Pin it
• Messenger
• Email
• Share

---