Yoga can be a great way to manage lower back pain. Here are some poses that can help:

1. Cat-Cow Pose

This gentle pose helps to warm up the spine and improve mobility.
CatCow Pose yoga
Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
Inhale as you arch your back and look up, letting your belly sink down towards the floor.
Exhale as you round your back and tuck your chin to your chest.
Repeat 5-10 times.
2. Downward-Facing Dog

This pose stretches the hamstrings, calves, and back muscles.
DownwardFacing Dog yoga
Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart.
Push your hips back and up, straightening your legs as much as possible.
Keep your heels flat on the floor, or press them down towards the floor if you can’t flatten them completely.
Lengthen your neck and spine, and gaze back between your legs.
Hold for 5-10 breaths.
3. Child’s Pose

This resting pose helps to relieve tension in the lower back and hips.
Child’s Pose yoga
Sit back on your heels with your knees together or hip-width apart.
Rest your forehead on the floor and stretch your arms out in front of you.
Breathe deeply and hold for as long as you like.
4. Cobra Pose

This pose strengthens the back muscles and improves flexibility in the spine.
Cobra Pose yoga
Lie on your stomach with your legs extended behind you.
Place your hands flat on the floor under your shoulders.
Press your forearms into the floor and lift your upper body off the ground.
Keep your hips on the floor and gaze up towards the ceiling.
Hold for 5-10 breaths.
5. Sphinx Pose

This pose strengthens the back and core muscles and improves posture.
Sphinx Pose yoga
Lie on your stomach with your legs extended behind you.
Prop yourself up on your forearms, with your elbows shoulder-width apart and your forearms flat on the floor.
Lift your upper body off the ground, keeping your gaze forward.
Engage your core muscles and keep your hips on the floor.
Hold for 5-10 breaths.
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