Yoga stretches can help improve flexibility, strength, and posture, all of which may help alleviate back pain. Here are five yoga poses that are commonly recommended for lower back pain relief:

1. Child's Pose (Balasana)

Child's pose helps to stretch the back, hips, thighs, and ankles while relaxing the spine, neck, and shoulders.

  1. Start on your hands and knees in a tabletop position.
  2. Spread your knees wide apart while keeping your big toes touching.
  3. Extend your arms out in front of you.
  4. Sit back, pushing your hips towards your heels.
  5. Hold the position for 30 seconds to a minute, breathing deeply.

2. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This pose is excellent for improving spinal flexibility and can help relieve tension in the lower back.

  1. Begin in a tabletop position on your hands and knees.
  2. Inhale deeply, arch your back, and look upwards for Cow Pose.
  3. Exhale, rounding your spine towards the ceiling and bringing your chin to your chest for Cat Pose.
  4. Repeat 5-10 times, moving smoothly between the two poses.

3. Pigeon Pose (Eka Pada Rajakapotasana)

This pose is great for opening up the hips, which can relieve tension in the lower back.

  1. Start in Downward Facing Dog.
  2. Bring your right knee between your hands, placing your right ankle near your left wrist.
  3. Extend your left leg behind you, keeping your hips square to the floor.
  4. Hold for 30 seconds to a minute, then switch sides.

4. Supine Twist (Supta Matsyendrasana)

This pose helps to stretch and relax the spine, relieving tension and pain in the lower back.

  1. Lie flat on your back with your knees bent and feet flat on the floor.
  2. Extend your arms to the side, forming a T shape.
  3. Slowly drop your knees to one side while keeping your shoulders flat on the floor.
  4. Turn your head to the opposite side.
  5. Hold for 30 seconds to a minute, then switch sides.

5. Cobra Pose (Bhujangasana)

Cobra Pose helps to strengthen the spine and stretch the chest, lungs, and abdomen.

  1. Lie on your stomach with your legs extended and your palms under your shoulders.
  2. Inhale, pressing down into the palms and lifting your chest off the ground.
  3. Keep a slight bend in the elbows to avoid locking them.
  4. Hold for 15-30 seconds, then release.

Always remember to consult a healthcare provider before starting any new exercise program, especially if you have chronic or severe back pain.