Helpful Yoga Exercises for the Back and Lower Spine: Trainer’s Advice

Most of us spend the majority of our time sitting — whether at work, in school, at home, or commuting. Unsurprisingly, many people, regardless of age, experience discomfort in the lower back and spine at some point.

Kateryna Moroz, a yoga instructor at Hardio studio in Kyiv with over seven years of experience, shares her tips on how to ease back pain and prevent it through gentle and effective yoga movements.

According to Kateryna, prolonged sitting leads to excessive tension in the lower back. The key to relieving discomfort is not to strengthen this area immediately, but to release it through stretching.

“Sitting for long periods causes the lower back to overwork and stay tight even after the day is over. This constant tension often results in an exaggerated lumbar curve and discomfort. The first step to relief isn’t strengthening — it’s gentle stretching,” explains the trainer.

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Recommended Yoga Poses for Lower Back Relief

Kateryna recommends poses that help round and lengthen the spine, such as:

• Child’s Pose (Balasana)

• Cat-Cow Pose (Marjaryasana–Bitilasana)

• Alternating between Upward-Facing Dog (Urdhva Mukha Svanasana) and Downward-Facing Dog (Adho Mukha Svanasana)

“Forward bends are also beneficial, especially those that reduce the angle between the torso and thighs. The key is to focus on deep breathing, target tight areas, and allow the body to soften and release tension,” she adds.

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Technique Matters

Despite yoga’s many benefits, Kateryna emphasizes the importance of proper technique:

“Like any form of physical activity, yoga requires attention to form and alignment. Poor technique can do more harm than good and may even lead to injury.”

She advises beginners to follow programs appropriate to their skill level and to progress gradually toward more advanced poses.

“If possible, work with a qualified instructor who can create a personalized plan, help correct your form, and support you throughout your practice,” says Kateryna.