Pose collection · 10 poses
Gentle yoga poses for a stiff lower back
A stiff lower back after a day of sitting is often about the muscles around it: hips that have been bent for hours, glutes that have switched off, and a core that has not been asked to do much. Gentle movement usually helps more than staying still.
These poses move the spine slowly, open the hips, and wake up the muscles that support your back. They are for general stiffness, not for injuries or diagnosed conditions.
By Fayeed Pawaskar · Open any pose for full steps, a form checklist, and common mistakes
- Cat-cowYoga · Beginner
1. Cat-cow
Marjaryasana-Bitilasana
Moves the whole spine gently through flexion and extension. Go slowly and stay in the range that feels easy.
How to do it → - Child's poseYoga · Beginner
2. Child's pose
Balasana
Lets the lower back round and lengthen with no effort. Widen the knees if your belly needs more room.
How to do it → 
Yoga · Beginner3. Knees to chest
Apanasana
A simple way to release the lower back on the floor. Rock slowly side to side to massage the muscles along the spine.
How to do it →- Supine twistYoga · Beginner
4. Supine twist
Supta Matsyendrasana
Rotates the spine while you lie on your back, with the floor supporting you. Keep both shoulders heavy.
How to do it → 
Yoga · Beginner5. Sphinx pose
Salamba Bhujangasana
A very gentle backbend on the forearms that reverses the rounded shape of sitting.
How to do it →
Yoga · Beginner6. Bridge pose
Setu Bandha Sarvangasana
Strengthens the glutes and hamstrings so the lower back does not have to work alone.
How to do it →
Yoga · Beginner7. Reclined figure four
Supta Kapotasana
Stretches the outer hip and glute, a common source of tension that feels like it lives in the lower back.
How to do it →- Bird dogPilates · Beginner
8. Bird dog
Teaches the back and core to stay steady while the arms and legs move, which is what your back does all day.
How to do it → - Dead bugPilates · Beginner
9. Dead bug
Strengthens the deep core with your back supported by the floor. Keep the lower back resting gently on the mat.
How to do it → - Legs up the wallYoga · Beginner
10. Legs up the wall
Viparita Karani
A restful pose to finish. It takes the weight off the back and lets your breath slow down.
How to do it →
Put it together
Start with knees to chest and supine twist on your back. Roll to hands and knees for cat-cow and bird dog, then rest in child's pose. Lie on your belly for sphinx pose, then turn over for dead bug, bridge, and reclined figure four. Finish with legs up the wall for two to five minutes. Move slowly and keep every pose comfortable.
Questions about this collection
Is yoga good for lower back stiffness?
Gentle yoga can help with general stiffness from sitting by moving the spine, opening the hips, and strengthening the muscles that support the back. It is not a treatment for injuries or medical conditions, so check with a clinician if your pain is severe or does not go away.
Which yoga poses should I avoid with a stiff lower back?
Deep forward folds with straight legs and deep backbends can strain a stiff back. Bend your knees in folds, keep backbends low like sphinx pose, and skip anything that causes sharp pain.
How often should I do these poses?
A short routine of ten to fifteen minutes most days, especially after long periods of sitting, is a good place to start. Consistency matters more than intensity.
From the journal
Yoga for a stiff lower back after long days of sitting
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