Best Yoga Pose For Lower Back Pain

If I had a dime for every time someone asked me for a good lower back stretch…

Who cares how much money I’d have — the answer is never helpful.

“Yoga” is often considered synonymous with “stretching” and one of the first steps taken to fix back pain is, yup, stretching.

So, of course there’s a “yoga stretch” that’s for back pain, right?


Back pain is a really a complicated issue, but a very obvious contributor to back pain is back weakness.

Wait, can yoga help build back strength?


But, I never hear “do you know any good ways to strengthen my back with yoga?” and that’s really too bad, because that’s the perfect question for someone with mild back pain to ask.

By sitting when we work, eat, drive, and everything else, we tend to disengage the back muscles and, day after day, they get weaker and weaker.

Fast forward a few years, and here comes some nerve impingement, spinal discs bulging, and vertebrae crunching into one another. If only there was a yoga stretch, wait, pose that could stretch, wait, strengthen the back to help prevent this from happening in the first place…

There certainly is friends, and it’s called locust pose.

The beauty of locust is it’s not beautiful. It doesn’t look impressive and it doesn’t really feel that great when you have a weak back. Of all the back bends, it’s the least glamorous, but it might be the most necessary for our hunchy-crunchy backs.

Because no one wants to do it, teachers tend to avoid it and we all miss opportunities to build strength that we need so desperately. But, when you do do it, you’re essentially contracting your entire back body to work against gravity in the opposite direction gravity is pulling you in all day.

It’s essentially a big middle finger to gravity when you get right down to it.

So, while everyone else is taking that glorious upward facing dog, you can be the person that’s lownto the ground, looking unimpressive, and building strength that will help you avoid back pain.

In this quick video, learn how to do the best yoga pose for back pain and appreciate why you should never ask for a lower back stretch ever again!

Start using yoga to live athletically:

Yoga for Athletes - The Ultimate Guide

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About the Author:

Joe is the Founder of Icewater Yoga. Fascinated by the intersection of yoga and sport, his goal is to help athletes develop a consistent yoga practice. He lives in Claremont, CA with his wife, Jill.