Daily Poses to Relieve Lower Back Pain: Reclined Poses
Gentle, supported movements to release tension and prepare you for rest.
Lower back pain is a common challenge, but reclined poses offer a gentle way to relieve tension while keeping your body fully supported.
These poses are perfect to do daily, especially before bed, because they help calm the nervous system, promote natural spinal alignment, and invite rest.
You can also check out the first part of this series, Seated Poses, for more lower back stretches and tips.
As always, honor your body’s signals. Move mindfully and avoid any strain. These stretches are about comfort, breath, and easing tightness in your lower back and hips.
Pose 1: Supine Twist
How to Practice
- Lie flat on your back with both legs extended.
- Keep your right leg straight on the floor. Pull your left knee into your chest, hugging it gently.
- Slowly guide your left knee across your body toward the right side, aiming to bring it down to the floor.
- Keep both shoulder blades firmly grounded on the mat.
- Extend your left arm out to the side, and turn your head to look over your left shoulder.
- Breathe deeply, feeling the twist along your spine.
- Hold for several breaths, then switch sides.
Modifications & Props
- Place a yoga block under the knee if it doesn’t comfortably reach the floor.
- Use a block or folded blanket under the shoulder if the twisting arm lifts off the ground.
Benefits
- Gently massages abdominal organs, aiding digestion.
- Releases tension in the lumbar spine and neck.
- Opens the lower back safely and effectively.
Note: Be mindful not to over-twist in this pose. Only reach the knee across until you feel a comfortable stretch, never pain.
Pose 2: Reclined Pigeon (Figure Four Stretch)
How to Practice
- Lie on your back with feet hip-distance apart, knees pointing toward the ceiling.
- Cross your left ankle over your right thigh, creating a figure four shape. Keep the left foot flexed and resting gently on the right knee.
- Option 1: Stay here for a gentle hip stretch.
- Option 2: Use your left hand to gently press the left knee away from your body to deepen the stretch.
- Option 3: Lift your right foot off the ground, threading your hands behind your right thigh or shin, and pull it toward your chest for a deeper hamstring and hip stretch.
- Keep your head and neck relaxed and neutral.
- Hold for several breaths, then switch sides.
Modifications & Props
- Use a yoga strap or towel around the thigh if you can’t comfortably reach behind the leg.
- Place a folded blanket under your head if your neck feels strained.
Benefits
- Opens and stretches the hips and glutes.
- Releases lower back tightness connected to hip restriction.
- Encourages relaxation and lengthening in the pelvic region.
Note: Keeping the feet flexed protects the knees, so remain active through the feet, but not strenuous.
Pose 3: Constructive Rest Pose
How to Practice
- Lie on your back with your feet about mat-width apart, knees bent, and feet flat on the floor.
- Allow your knees to gently fall toward each other, resting together.
- Arms can rest alongside your body, stretch overhead, cactus out to the sides, or reach for opposite elbows.
- Close your eyes and breathe deeply, allowing your back and hips to soften.
- Stay here for several minutes to fully relax.
Modifications & Props
- Place a block or bolster under your lower back for gentle support.
- Place a block between the knees if bringing the knees together is difficult.
- Use a pillow under your head for comfort if needed.
Benefits
- Calms the nervous system and encourages relaxation.
- Supports natural spinal alignment.
- Relieves lower back tension and promotes rest.
Note: This pose is fantastic for right before bedtime. Allow yourself to fully relax here for several minutes. Add soft music or a gentle meditation if this serves you.
Final Thoughts
Reclined poses are a wonderful way to care for your lower back with gentle, mindful movement.
They can easily be incorporated into a nightly routine or used anytime you want to unwind and reconnect with your breath.
If you don’t feel relief overnight, that’s okay. What’s important is consistently making space to tune in gently to your body’s needs.
Take a moment to remind yourself that your body is capable of healing. Use these poses to cultivate patience and trust in the process.
Remember: the goal isn’t to push or force a stretch but to consistently offer your body kindness and ease.
