7 Amazing Yoga Poses to Remove Your Back Pain

5)Sphinx Pose — 1 to 3 minutes

“Sphinx pose creates a nice natural curve of the lower back,” Tyler says. It also engages your abs a bit, which is helpful for supporting the lower back.

  • Lie on your stomach, legs together and straight out behind you.
  • Place your elbows under your shoulders and your forearms on the floor as you lift your chest up off the floor.
  • Press your hips and thighs into the floor, and think about lengthening your spine while keeping your shoulders relaxed.
  • Sit up just enough to feel a nice stretch in your lower back. Don’t hyperextend, and stop immediately if you start to feel any discomfort or pain.
  • Hold this position for one to three minutes.

Cyrelson suggests tucking your tailbone under and pulling your belly button in toward your spine to minimize any hyperextension of the back.