11 Restorative Yoga Poses For Lower Back Pain

Lower back pain is a common complaint which affects people of all ages. According to statistics, an estimated 80% of adults experience low back pain at some point in their lifetimes.

Low back pain is also the most common cause of job-related disability, according to the National Institute of Neurological Disorders and Stroke.


Causes of low back pain may include:

  • strain or tears to the ligaments or muscles supporting the back;
  • compression fractures to the spine from osteoporosis;
  • spine curvatures, that may be inherited and seen in teens or children;
  • narrowing of the spinal canal (spinal stenosis);
  • sciatica, a common type of pain affecting the sciatic nerve;
  • herniated or ruptured disk;
  • very tense muscles (muscle spasm);
  • fracture of the spinal cord;
  • cancer involving the spine.

While there is no specific cure for low back pain, there are some easy steps you can take now to start managing lower back pain.

List Of 11 Restorative Yoga Poses For Lower Back Pain:

#1 Bound Angle Pose (Baddha Konasana)

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Second submission for 🌸Day 3🌸 of #BlossomBeyondYourBody challenge. Today we are moving from #baddhakonasana or #boundanglepose . This morning I have shown you the full expression of lotus pose: baddha padmasana and now I show you the previous pose because there is always something to improve 😉 if you are super comfy, try to bring your heels as close as possible to you, grab feet as they were a book and think to touch the floor with your knees. All of this while you draw a big smile in your face 😀 Enjoy the process. . I can't deny that these both poses have always been naturally easy for me. Even before I started practicing yoga I used to sit in this way or in lotus 🧘🤷 . Don't forget to visit my co-hosts😘 . 🌺 The hosts: @esteryoga @andreamegale.yoga @temyoga @ashtangi_ali . 🌼 Generous sponsors: . @arctic.flamingo.leggings . @panaprium #panaprium (my leggins) . All participants have a 15% off using the code BLOSSOM . @mymalagarden . @morpho_jewels . @mamarooyoga . @indianjournals + @myindianbazaar . . 🌻 The poses – for those that like to plan ahead: 1. Ustrasana ➡️ Kapotasana 🏵️ 2. Marichyasana C ➡️ D 🏵️ 3. Baddha Konasana ➡️ Padmasana 🏵️ 4. Dolphin ➡️ Headstand – Sirsasana or Pincha Mayurasana 5. Virabhadrasana 3 ➡️ Natarajasana 6. Tiriang Mukha Eka Pada Paschimottanasana ➡️ Krounchasana 7. Side Crow ➡️ Fallen Angel . . . . #yoga #yogainspiration #yogaeveryday #yogaeverydamnday #yogalove #yogalife #yogini #yogisofig #yogisofinstagram #igyoga #yogagram #yogagirl #yogapractice #iloveyoga #practiceandalliscoming #yogaintheroof #doyouyoga #instayoga #yogavibes #instayogafam #yogaeverywhere #igyogafamily #igyoga #yogaaddict #lachicadelaazotea

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Bound Angle pose, sometimes called “Cobbler’s Pose,” is an effective seated yoga posture that opens the hips and groins. Benefits include:

  • helps relieve menopause symptoms;
  • reduces sciatica symptoms;
  • stimulates the heart and improves general circulation;
  • soothes menstrual discomfort;
  • improves circulation;
  • stimulates the abdominal organs.

Contraindication – do not practice Baddha Konasana if you have a hip or knee inflammation or injury.

#2 Big Toe Pose (Padangusthasana)

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It’s time for me to get vulnerable and talk about self esteem. My self esteem was pretty effected by the abusive relationship I was in. Abusive people will talk down to you. They will try to make you feel small so they can control you and terrorize you. After over a year of this, my self esteem was pretty shattered. Rebuilding it has been a bit of a struggle, but every day I work on it. This story below really speaks to me. I shared it before and I feel like it’s so good it needs to be shared again. So here it is: The speaker came on stage and pulled out a $100 bill. “Who would like this $100 bill?” He asked. Hands shot up all around the room. Then he crumpled the bill, threw it on the floor, and ground it with his foot. Holding up the dirty and tattered money, he then asked, “Now, who wants this $100 bill?” The same hands went into the air. “And that is why God still wants you,” he said. “You may be battered and bruised. You may be tattered and torn. You may be crumpled and creased. But that doesn’t change your value to God any more than what I’ve done changes the value of this $100 bill. You are still precious and valuable to God who chose you, redeemed you, and loves you as His own.” 🙏🏻🙏🏻🙏🏻

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The name Padangusthasana comes from the Sanskrit word ”pada” which means ”foot,” and the Sanskrit word ”angustha” which means ”thumb” and ”asana” that means ”pose.”

The Big Toe Pose is an easy standing Yoga Pose which is an effective stretching pose for all muscles of the physical body.

Contraindication – it is recommended to avoid Padangusthasana if you have lower back or neck injuries.

#3 Cat-Cow Pose (Marjarasana-Bitilasana)

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Welcome to day 2 of #mindfulomies! 😁 Today we have cat or cow pose, both of which my spine craves as I return to practice and my joints recover from injury. Seriously, it felt like my thoracic spine moved a mile here, and not quite. 😂😘 I’ll post cat pose tonight! Today I woke up grateful that my hubby is coming home today!😁❤️ He’s been in Scotland for a business trip, and Lily and I miss him and are thrilled to have him back. 😁❤️ Last night we had a freeze warning and he FaceTimed me and talked me through how to turn off and drain our sprinkler system. He always wants to make sure we are taken care of. 😊 I’m also grateful this was a short trip! For the job he was doing in Russia he would be gone for months (or even most of 2016) at a time, and I’m really grateful he isn’t doing that job anymore. ❤️🙏🏻❤️ . . . ⇣ HOSTS: @gentlesoulyogi @kelleyapril @yoginiinheels @yogi_liza @_monette SPONSORS: @aloyoga @alo.moves . ✨✨✨✨✨ ⇣ . . . . #aloyogachallenge #aloyoga #cowpose #spinalhealth #breathe #backbend #beagoddess #yogaeveryblessedday #yogachallenge #yogaeverywhere #yogainspiration #injuryrecovery #injuryprevention #igyogacommunity #igyogafam #yoga #instayoga #fitspo #yogini #yogisofinstagram #yogalife #gratitude

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The Cat-Cow Pose can be included in flow yoga sequences as it helps boost energy in the body. 

In addition, Marjarasana-Bitilasana helps in relieving back pain and it improves blood circulation between the vertebrae of the spine. It can also help you improve your balance and posture.

Tip – if you have a neck injury it is recommended to keep the head in alignment with the torso.

Contraindication –  avoid the practice of Cat-Cow Pose if you have weak shoulders and wrists.

#4 Child’s Pose (Balasana)

Child’s Pose, also referred to as Balasana, is typically used as a resting position in between more difficult poses during a yoga practice. This pose stretches the lower back, legs, and hips.

Balasana can help relieve back pain.

Tip – during this asana, make sure to maintain a focus on your breathing

Contraindication – do not practice Balasana if you have a current knee injury.

#5 Locust Pose (Salabhasana)

Locust Pose, also known as Salabhasana, effectively preps beginners in yoga for strengthening the back of the legs, torso, and arms. Additional benefits include:

  • improves posture;
  • stimulates internal organs;
  • tones abdominal muscles.

Tip –  if lifting your legs bothers your lower back, it is recommended to keep your feet on the floor.

Contraindication – avoid practicing Salabhasana if you have a recent abdominal surgery, injury to your back, or you are at menstruation.

#6 Reclined Pigeon Pose (Supta Kapotasana)

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/| Supta Kapotasana |// Figure 4/ Reclined pigeon pose is beneficial to the hips, hamstrings and back just before and after bed, particularly if you’re like me and have an office job but also weight train your legs a lot. This week I’ll be working on the shoulders and hips to work on my king pigeon pose 👑 🐦 for the challenge #AJourneyTowardsKingPigeon The first pose for any good king pigeon prep is reclined pigeon 💓 . . Your hosts : 🧘🏼‍♀️ @shreeyoga . 🧘🏼‍♀️ @inspiremyyoga . 🧘🏼‍♀️ @kwang_angkana . 🧘🏼‍♂️ @lukegraeber . . . Generous Sponsors: 🎁 @werkshop . 🎁 @infinitystrap . 🎁 @myjunglemat . 🎁 @insideoutsideoutsidein . 🎁 @yogadotom . 🎁 @szmalas . . . . . #yogastrong #yogaeverydamday #yogaaddict #yogainspiration #loveyoga #yogaphotography #myyogalifestyle #kingpigeonprep #suptakapotasana #reclinedpigeon #reclinedpigeonpose #figure4 #figure4pose #yinyoga #yogabeforebed

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Reclined Pigeon Pose allows you to open your hips. Plus, it helps stretch your quads and hamstrings. Supta Kapotasana is actually considered a warm-up yoga pose to prepare the physical body for more intense yoga poses.

Benefits of Supta Kapotasana include:

  • improves circulation in the lower back and hips;
  • helps you feel balanced and relaxed;
  • improves digestion;
  • increases circulation in the pelvic area of the body;
  • relieves piriformis pain (the pain is due to the piriformis muscle compressing the sciatic nerve);
  • increases the range of motion in the hips.

#7 Sphinx Pose (Salamba Bhujangasana)

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Day one of #vALOtineshearts is here❣️ And I am super excited about this challenge to start since my heart is super full since yesterday and super excited about this week. To begin this challenge, we chose Sphinx pose for you. It’s a simple variation, but nevertheless I don’t like it that much – I prefer cobra or upward dog much more, because it’s more „drama“. However it may be easier in a physical way, but not necessarily in a mental. For me it’s proving patience, forcing to be still, opening without hiding myself. I try to feel more confident in this pose, but still I tend to look down in this pose. It’s a very proud asana. And that’s what you need to feel coming into Sphinx – proud. Be proud of what you’ve achieved until now, all the big and little things. Don’t forget to check my beautiful cohosts 💫 ❣️ #vALOtineshearts ❣️ . Please join us ‪from the 5 – 14 February as we open our hearts in the lead up to Valentine’s Day ❤️ Each day we’ll give you the basic heart opening pose and you can choose your variation, either keeping it simple or sharing whichever variation your heart desires ❤️‬ ‪.‬ ‪To join in:‬ ‪❣️ Repost this flier with our hashtag #vALOtineshearts and tag a few friends who’d love to join in too 👯‍♀️‬ ‪.‬ ❣️ Follow all hosts: @susievanessayoga @carolineanneyoga @nataliasyoga @northernstar_yoga @ker.yoga @yogileonie . ❣️ Follow our generous sponsors: @aloyoga @alo.moves . ❣️ Each day share a photo/video of the pose of the day, use the hashtag #valotineshearts and please tag all hosts and sponsors so that we can share some love. Our daily poses are: 1 sphinx❣️ 2 cobra 3 camel 4 fish 5 pigeon 6 puppy 7 bow 8 dancer 9 wheel 10 yogi’s choice . ❣️ Please help us spread the love by supporting and encouraging others taking part in the challenge too 💕 PC: @paddy.photo #yogachallenges #yogafriends #yogaworld #yogafun #yogaposes #sphinxpose #openyourheart #igyogis #yogaliebe #yogabody #yogastrong #yogagermany #yogafrankfurt #aloyogachallenge #aloyoga #beagoddess #werbung

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Sphinx Pose, also referred to as Salamba Bhujangasana, is a beginning backbend in yoga which helps to open the low back and chest.

The pose also strengthens the spine while stretching the tummy and the shoulders. Salamba Bhujangasana can be practiced with either a passive or active approach.

Tip – it is recommended to use a blanket under your pelvis or forearms for added comfort.

Contraindications – avoid Salamba Bhujangasana if you have a recent abdominal surgery. Women who are pregnant should also avoid practicing Sphinx Pose while on the floor. Additionally, if you already have back pain, consult a healthcare professional first to make sure it is safe for you to practice Salamba Bhujangasana.

#8 Extended Triangle (Utthita Trikonasana)

The extended triangle pose, also known as Utthita Trikonasana, is a standing yoga posture that improves flexibility and balance. Additionally, this pose strengthens the ankles, knees, and thighs as well as it relieves backache during pregnancy.

Tip – for more experienced yoga practitioners, align the front heel with the back foot arch.

#9 Supine Spinal Twist (Supta Matsyendrasana)

Supta Matsyendrasana, better known as Spinal Twist Pose, is an excellent posture that encourages movement and mobility throughout the entire back.

Additional benefits of Supta Matsyendrasana are:

  • promotes detoxification;
  • improves circulation in the hips and lower back;
  • improves digestion.

Tip – it is recommended that you should breathe smoothly and deeply throughout Supta Matsyendrasana.

Contraindication – do not practice this pose if you have a recent injury to the back or knees.

#10 Thread the Needle (Parsva Balasana)

Thread the Needle Pose, also known as Parsva Balasana, is a shoulder-releasing yoga posture which is suitable for all yoga practitioners. This pose is an effective way to stretch the hips, especially the piriformis muscle.

Additional benefits of Parsva Balasana include:

  • oxygenates your upper extremities;
  • opens the outer and upper muscles of the shoulder;
  • compresses the muscles of the upper chest;
  • reduces lower back pain.

Tip – if your knee caps hurt, it is recommended that you place a firm blanket under the knees.

Contraindication – Parsva Balasana should be avoided by people with shoulder or neck injuries.

#11 Cobra Pose (Bhujangasana)

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Tomorrow is Day 7 of #DOYOUSelfCare 💙 and we’re practicing #CobraPose or #Bhujangasana. Feel free to take any variation/modification that you like! 💕⁣⁣ ⁣• This challenge is all about being kind to ourselves, and practicing self-care through yoga so don't forget to click the link in bio to sign up for the 🧘‍♀️ EveryBody’s Yoga Challenge 🧘‍♀️ program on @doyouyoga. (FREE for a limited time only) • Be sure to tag @doyouyoga & #DOYOUSelfCare in your photos. Check out our Instagram Stories tomorrow to see how others are doing with the challenge. • Do your best. It doesn't have to to be perfect so don't take it too seriously. Have fun! 🙃 • 📸@janmichelleyoga . .. . … . #doyouyoga #yoga #loveyoga #yogapose #yogavibes #yogachallenge #yogachallengeoftheday #yogachallenge2018 #feeltheyogahigh #onebreathatatime #yogapractice #myyogalife #practicedaily #yogaathome #practiceyoga #yogaforeverybody #yogalove #nurtureyourself #selfcare #selflove #selfcompassion #loveyourself

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Cobra Pose, also known as Bhujangasana, is a pose that can be practiced by beginners. It helps to prepare the physical body for deeper backbends.

Moreover, Bhujangasana lengthens your spine and opens your chest. In addition, it invigorates the nervous system.

Tip – if you are very stiff, it is recommended that you avoid doing Bhujangasana on the floor.

Contraindication – do not practice Bhujangasana if you have carpal tunnel syndrome (a condition which causes numbness, pain, and tingling in the arm and hand).


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