11. Pigeon Pose
Tight hip flexors can lead to lower back pain, and one of the best ways to open up the hips is with an extended half-pigeon posture. Hashish notes it’s an effective mobility exercise and hip stretch. A small study of people with chronic back pain found that those who practiced yoga, including pigeon pose, for 8 weeks had a 9% reduction in their pain.
How to do pigeon pose: Starting in Downward-Facing Dog, inhale as you lift your right leg up towards the sky for Three-Legged Downward-Facing Dog. On your next exhale, bend the knee and place your right knee towards your right wrist. Lower your right shin so that it becomes parallel to the top of your mat (it may be at an angle depending on your hip flexibility, and that’s totally OK!) Gently slide your left leg back toward the end of your mat. Feel free to stay here, or you bend your arms at the top of your mat and lower your head onto the top of your hands. Stay for 7 to 10 breaths.
12. Half Lord of the Fishes (Ardha Matsyendrasana)
Also known as Seated Twist posture, Ardha Matsyendrasana helps improve posture and spinal mobility in those with lower back pain. Don’t allow your lower back to collapse as you perform this posture, and remember that a little goes a long way when twisting with lower back pain.
How to do half lord of the fishes posture: Sit with your legs extended out in front of you (dandasana). Lift your right leg and place your foot on the ground beside your left knee. Bend your left leg and place the left foot on the outside of your right hip. Ground down through your hip bones, and inhale as you find length through the spine. Hook your left elbow on your right knee as you place your right hand behind you, and gently twist. Stay for 5 to 8 breaths.