Hours spent sitting at a desk, driving long distances, or standing in one place can leave the lower back feeling stiff and overworked. While many people focus only on the lumbar spine when discomfort appears, the hips are often a major part of the problem. When hip flexors, glutes, and deep rotators become tight or weak, the pelvis may drift away from its natural neutral position. As a result, the lower back compensates and absorbs extra strain.
Current clinical guidelines for non-specific chronic low back pain increasingly support movement-based, non-drug approaches. Yoga, when practiced safely and progressively, is commonly recommended as part of that strategy. Rather than forcing deep stretches, the goal is to restore balanced mobility and strength so the hips and spine share movement efficiently.
Below are 10 yoga poses that target hip flexibility and strength in ways that can ease pressure on the lower back.
How to Practice for Back-Friendly Results
Before exploring the poses, a few principles matter:
Breathe slowly through the nose to reduce muscle guarding and tension.
Aim for a supported stretch, not pain. Sharp pain, tingling, or radiating symptoms down the leg are signals to stop.
Use props like cushions, folded blankets, or yoga blocks to maintain comfort.
Stay consistent. Research on yoga for low back pain typically involves steady practice over several weeks rather than intense, one-time sessions.
1. Constructive Rest
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Let the arms rest by your sides and allow the lower back to feel heavy without forcing it flat.
This simple position helps reset pelvic alignment and reduces unnecessary tension before deeper hip work. It also serves as a gentle recovery posture between more active poses.
2. Supine Figure-4 Stretch
From your back, cross the right ankle over the left thigh. You may stay there or gently draw the left thigh toward your chest. Keep the sacrum grounded.
This pose targets the outer hip and glute muscles. If your tailbone lifts or the stretch shifts into the lower back, ease off. The sensation should remain in the hip region.
3. Low Lunge with Posterior Pelvic Tilt
Step one foot forward into a kneeling lunge. Lightly tuck the tailbone under, as if lifting the front of the pelvis upward, then shift forward slightly.
Tight hip flexors can pull the pelvis forward, increasing stress on the lumbar spine. This controlled version of the low lunge restores hip extension without collapsing into the lower back. Place padding under the back knee for comfort.
4. Half Split
From a low lunge, shift the hips backward and straighten the front leg. Keep a slight bend in the knee if the hamstrings are tight. Hinge from the hips rather than rounding the back.
This variation lengthens the hamstrings while protecting the spine from excessive flexion. A long spine is more important than touching the toes.
5. Lizard Pose
Bring both hands inside the front foot in a deep lunge. Stay upright or lower onto forearms if stable.
This pose opens the hip flexors and groin. Keep the back leg active and avoid sinking into the lower back. If pinching occurs, reduce depth or return to a standard lunge.
6. Supported Bridge Pose
Lie on your back with knees bent. Press through the feet to lift the hips, engaging the glutes gently. Lower slowly with control.
Many people with low back discomfort have underactive glutes. Strengthening hip extension reduces the burden on the lumbar spine. For a restorative version, place a yoga block under the sacrum and relax.
7. Happy Baby Pose
On your back, draw the knees toward the chest and hold the outer edges of the feet or shins. Keep the tailbone grounded.
This position gently opens the hips and may create a mild decompression effect for the lower back. Move within a comfortable range and avoid pulling aggressively.
8. 90/90 Shin Box
Sit with one leg bent in front at 90 degrees and the other bent behind at 90 degrees. Sit tall, then hinge forward slightly over the front shin. Switch sides.
This pose improves both internal and external hip rotation, areas often limited in people who sit for long hours. Better hip rotation can reduce compensatory twisting in the lumbar spine.
9. Wide-Knee Child’s Pose
Kneel with knees wide and big toes together. Sit the hips back toward the heels and extend the arms forward.
If rounding the spine causes discomfort, place a cushion under the hips or stay more upright. This pose gently stretches the hips and back while promoting relaxation.
10. Supine Windshield Wipers
Lie on your back with knees bent and feet wider than hip-width. Slowly let both knees sway side to side within a painless range.
This movement improves coordination between hips and trunk. Low back pain is often influenced by how well these regions share motion.
A Simple 12-Minute Routine
One minute Constructive Rest
One minute Windshield Wipers
One minute Supine Figure-4 on each side
One minute Low Lunge on each side
One minute Half Split on each side
One minute Supported Bridge with slow repetitions
One minute Happy Baby or Child’s Pose
This short sequence combines mobility, strength, and relaxation without requiring equipment.
Why Hip Mobility Matters for Back Health
The pelvis acts as a bridge between the spine and the legs. When hip flexors are tight, they may tilt the pelvis forward. When glutes are weak, the lower back may compensate during lifting, standing, or walking. Limited hip rotation can shift twisting forces into the lumbar spine. By improving flexibility and strength in the hips, movement becomes more evenly distributed.
Recent rehabilitation trends emphasize graded exposure to movement rather than strict rest. For many individuals with non-specific low back pain, gentle yoga-based exercise can improve function, confidence, and daily comfort when introduced gradually.
When to Seek Medical Advice
Yoga is not a replacement for medical care. If you experience numbness, weakness, shooting pain down the leg, or symptoms that worsen steadily, consult a qualified healthcare professional. Pain following a fall or accident also requires evaluation.
Key Takeaways
Tight or weak hips often contribute to lower back discomfort.
Yoga-based mobility and strengthening can reduce unnecessary lumbar strain.
Consistency and controlled breathing are more important than depth.
Avoid sharp or radiating pain and modify poses with props.
Professional guidance is essential for severe or neurological symptoms.