Yoga is widely recommended as a low-impact way to ease lower back pain by improving flexibility, reducing stiffness, and strengthening the muscles that support the spine. When done slowly and with control, it can help relieve tension and improve everyday mobility.

Below is a simple set of commonly used yoga exercises that target lower back discomfort:

* Cat–Cow Pose (Marjaryasana–Bitilasana): Gently mobilises the spine by moving between arching and rounding the back on hands and knees. This helps release stiffness and improve spinal flexibility.

* Child’s Pose (Balasana): A resting position where you sit back onto your heels and fold forward, allowing the lower back to relax and gently decompress.

* Downward-Facing Dog (Adho Mukha Svanasana): Lifts the hips upward to stretch the hamstrings and lengthen the spine. Keeping the knees slightly bent can make this more comfortable for the lower back.

* Sphinx Pose (Salamba Bhujangasana): A mild backbend performed lying on the stomach with support from the forearms, helping gently strengthen and activate the lower spine.

* Bridge Pose (Setu Bandhasana): Strengthens the glutes and core by lifting the hips while lying on your back, supporting better spinal alignment and stability.

* Reclining Spinal Twist (Supta Matsyendrasana): Involves lowering the knees to one side while lying on your back to release tension in the lower back and hips.

* Knees-to-Chest Pose (Apanasana): A simple restorative pose where one or both knees are drawn into the chest to ease tightness in the lumbar region.

Health professionals generally advise performing these movements slowly and mindfully, focusing on steady breathing and avoiding any sharp or worsening pain. Props such as cushions or yoga blocks can be used to make the poses more comfortable and supportive.

Disclaimer: While these exercises may help reduce mild to moderate discomfort, persistent or severe back pain should be assessed by a qualified medical professional before starting any routine.