Yoga Block Exercises For Lower Back

Yoga Block Exercises For Lower Back

If you have back pain, you may wonder what you should do besides taking medication for it. One of the best things you can do is yoga block exercises for lower back. Practicing yoga to relieve lower back pain daily can also help relieve stress.

Let’s review how yoga can help relieve lower back pain and some of the best yoga block exercises for the lower back! Remember to try the poses outlined below slowly and carefully at first.

Strengthening the Lower Back

As you probably know, yoga can boost your strength in many muscle groups around the body. Many of the poses you do in yoga gently engage the lower back and abdominal muscles. The abs and back muscles are vital parts of your spine and help keep the body upright and able to move quickly. You can significantly reduce your lower back pain if these muscles are toned from yoga practice with blocks.

Increasing Flexibility in the Lower Back

Yoga block stretches for back and relaxation, help in reducing tension in muscles that carry stress. Within your yoga poses, some of your muscles will flex while others will relax.

For lower back pain, stretching the back and leg muscles is essential. For example, doing a yoga pose that stretches your hamstring muscles can boost motion in your pelvis. This leads to lower stress in the lower back. In addition, yoga boosts the blood flow to your lower back, letting in more oxygen and nutrients.

Enhances Posture, Reducing Back Pain

Your yoga work is made to train the body to be stronger and more flexible. Regular yoga practice with blocks should improve your posture and give you better balance with the shoulders, head, and pelvis in proper alignment. Having the body properly aligned and in good posture can help to reduce your lower back pain.

More Body Awareness

As you get better with your yoga practice, you will find that your body gets more limber. Also, you will better understand the limits of all parts of your body, including the lower back. You’ll understand the motions you should try and those that may cause pain.

Great Yoga Block Exercises For Lower Back

Now that you understand how yoga can help relieve back pain, let’s review some fantastic yoga block exercises:

Yoga Block Exercises For Lower Back -Dead Bug
Yoga Block Exercises For Lower Back -Dead Bug

Dead Bug

Take your yoga block and put it between the knee and elbow. This core-focused exercise makes the abs work hard during the pose, which can have side benefits for the back. Here’s how:

  • Lie down on your back on the yoga mat.
  • Put one yoga block lengthwise between the left elbow and left knee. You should have both joints bent at a 90-degree angle. Extend the right arm and left up to the ceiling as much as you can.
  • In a slow and controlled fashion, lower the right arm and take the right leg to the ground.
  • Make sure your spine is flat and neutral.
  • Bring the right arm and leg to the overhead position and repeat up to 10 times.
  • Do the other side.

Single Leg Romanian Deadlift

This exercise will test your level of strength standing on one foot. If you choose to use a yoga block, it will make it more challenging:

  • Stand with the left foot on your yoga block.
  • Keep the black straight and flat with shoulders down from the ears. There should be a small bend in your standing leg.
  • Lean forward and bring the chest closer to the ground. The left leg should be in a straight position behind you.
  • Think about keeping your foot flexed and your hips parallel with the floor.
  • You can have your hands by the sides or hold them over your ears.
  • Do this for up to 10 reps and change sides.

Single Leg Glute Bridge

This provides an excellent workout for the rear and hamstring while offering side benefits to the lower back. Also, stretching out the glutes and hamstring will make your back feel better. Here’s what to do:

  • Lie on your mat on your back.
  • Put your feet close enough to your rear to practically touch them.
  • Put your arms down your sides. Lift the left leg towards the ceiling. If necessary, you can have a block under your rear.
  • Put another block on the top of the left foot.
  • As you exhale, lift the hips to the ceiling and squeeze your abs and glutes. Make sure to keep the block steady!
  • Lower the hips and repeat the exercise up to 10 times.


As you can see, several helpful yoga exercises with blocks can reduce lower back pain. Keep working on these poses over several months, and you will probably notice your back pain is less than ever. If you want more information, check out our post on how to use yoga blocks for stretching.