Yoga Poses for Lower Back Pain

Today, we’re sharing 5 gentle yoga poses for lower back pain that parents and caregivers can practice with their kids—connect, heal, and find relief together through family yoga.

I could feel it creeping in—that tight ball of frustration and irritation—as I moved through our usual Monday night routine: swim class, dinner, then bedtime. My daughter wasn’t doing anything out of the ordinary. But my patience was wearing thin. Earlier that morning, I had tweaked my lower back while lifting heavy boxes, and now, hours later, the pain was making it hard to walk, let alone parent. By the time we reached her bedroom, I was torn between collapsing in tears or snapping in frustration.

Instead, I chose yoga.

I told my daughter I needed to stretch out my back, and we rolled onto the carpet together. I started practicing a few poses to relieve the pain, inviting her to join me. To make it more fun and engaging for her, we pretended to be animals that live around our neighborhood.

What happened next surprised me—in the best possible way.

As we moved through the yoga shapes, she softened. Her hyper energy gave way to compassion. After I sank into Child’s Pose, she quietly went to get the jojoba oil and began to gently massage my back. Then she lay on top of me and whispered, “I hope you feel better soon.”

That shift in her energy reminded me of something so simple, yet so powerful: our children are watching us. When we invite them into our wellness practices, we show them that self-care is not just for grown-ups—it’s for everyone.

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5 Gentle Yoga Poses for Lower Back Pain

Here are the five yoga poses we practiced together to ease my lower back pain. They’re gentle, effective, and easy to do with your child—plus, they spark playful conversation and connection.

1. Standing Forward Bend (Uttanasana)

Neighborhood Animal Connection: We imagined being bats flying in the sky on warm summer nights.

Instructions:

Stand tall with feet hip-width apart.
Take a deep breath in, then slowly bend forward at the hips, bringing your hands toward the ground.
Let your head hang heavy and relax your neck.
Keep a slight bend in your knees, especially if your hamstrings are tight.
Stay here for a few breaths, gently swaying from side to side if that feels good.

Lower Back Tip: This pose gently stretches the hamstrings and calves, releasing tension from the lower back.

2. Cat Pose (Marjaryasana)

Neighborhood Animal Connection: We pretended to be the red fox my husband saw darting through our backyard last fall.

Instructions:

Come to your hands and knees in a tabletop position.
Spread your fingers wide and stack shoulders over wrists, hips over knees.
As you exhale, round your spine toward the ceiling, tuck your chin to your chest, and pull your belly in.
Imagine a fox curling up in its den.

Lower Back Tip: This pose gently stretches and mobilizes the spine, offering relief from stiffness.

3. Cow Pose (Bitilasana)

Neighborhood Animal Connection: We remembered the raccoon that waddled through our backyard in search of food.

Instructions:

Stay in the tabletop position.
As you inhale, arch your back, lift your head and tailbone, and let your belly drop toward the mat.
Gaze forward with a soft smile.
Alternate slowly between Cat and Cow for a few rounds of breath.

Lower Back Tip: Cow Pose complements Cat Pose, encouraging fluid motion through the spine and easing low back tightness.

4. Pigeon Pose (Eka Pada Rajakapotasana)

Neighborhood Animal Connection: We talked about the red-tailed hawk babies flying overhead—then on the other side, we imagined the blue jays flitting through the front yard.

Instructions:

From all fours, bring your right knee forward and place it behind your right hand.
Slide your right foot toward your left wrist, as far as is comfortable.
Extend your left leg straight back behind you.
Keep your hips square and supported—use a pillow or folded blanket under your hip if needed.
Slowly fold forward, resting on your forearms or forehead.
Switch sides after a few breaths.

Lower Back Tip: Pigeon Pose opens the hips, which can indirectly relieve lower back tension caused by tight glutes and hip flexors.

5. Child’s Pose (Balasana)

Neighborhood Animal Connection: We giggled about the cheeky groundhog that loves to snack in our garden.

Instructions:

Sit back on your heels with your big toes touching and knees wide apart.
Stretch your arms forward and rest your forehead on the ground.
Close your eyes and breathe deeply.
Stay here as long as you’d like.

Lower Back Tip: This pose lengthens the spine, calms the nervous system, and gently releases lower back tension.

That evening, I stayed in Child’s Pose longer than usual, soaking in the stillness and the magic of that unexpected moment with my daughter. Our simple bedtime yoga session became more than just physical relief—it was a chance to reconnect, regulate our nervous systems, and share a little love.

Put into Action: Invite your children into your own yoga practice. Let them see how yoga helps you feel better, physically and emotionally. When we model self-care in a playful and approachable way, we help them learn how to care for themselves, too.