Physical therapists increasingly recommend specific yoga poses as part of back pain management plans. These five poses target the muscles and connective tissues most commonly involved in lower back discomfort.
Cat-cow stretches mobilize the spine, child's pose decompresses the lumbar region, downward dog lengthens the hamstrings and calves, pigeon pose opens tight hip flexors, and supine twist gently releases tension in the spinal rotators.
Experts recommend holding each pose for 30 to 60 seconds and practicing the sequence daily. Most patients report noticeable improvement within two to three weeks of consistent practice combined with appropriate strengthening exercises.
