4 yoga poses to show your lower back some love

Whether you’re tearing up trails or crushing speedwork, running’s repetitive motion can leave your lower back feeling tight and tense. These four unique yoga poses are beginner-friendly, yet powerful enough to keep you coming back. Just a few minutes of yoga can do wonders for releasing stiffness and building back resilience; chosen with runners in mind, these poses target the muscles that keep your back healthy and strong. And if the recommended time in each pose feels too long, no worries—scale it back to fit what feels good for you, and enjoy a yoga session that truly meets your body’s needs.

Banana pose

Banana Pose is a gentle way to stretch the spine, while also loosening tight hip flexors and side muscles, which can often cause tension in the lower back.

Lie on your back and reach both arms overhead, along the mat.

Shift your legs and upper body slightly to the right, creating a crescent or “banana” shape.

Hold for one to two minutes on each side, breathing deeply to release tension along your sides.

Reclined figure four

This pose targets the glutes and outer hips, which are common tight spots for runners. Releasing these areas can relieve pressure on the lower back.

Lie on your back with your knees bent, and feet planted on the floor. Cross your right ankle over your left thigh, creating a “4” shape.

Hold the back of your left thigh and gently pull toward you.

Hold for one to two minutes on each side, letting your hips relax.

Sphinx pose with pelvic tilt

Adding the pelvic tilt to the Sphinx pose gives your lower back a gentle workout while also opening up the chest and abdomen, which can improve posture and stability for running.

Lie on your belly with elbows under your shoulders. Press into the mat with your palms and forearms, lifting your chest a few inches off of the mat into Sphinx pose.

Lightly tilt your pelvis toward your belly button to engage your core—you won’t be moving your body much, but you should feel a subtle shift as you dial in your core muscles.

Hold for one to two minutes, taking slow, deep breaths.

Supine twist with a lift

This twist targets the lower back and glute areas, where runners often feel tension. Lifting the opposite leg adds a subtle core engagement, which stabilizes the lower back and can help relieve stiffness.

Lie on your back, pull your right knee to your chest and guide it across your body to the left. Relax into the stretch, turning your head away from your legs, to deepen the full-body feeling.

Lift your left leg a few inches off the ground for an added stretch.

Hold for one to two minutes on each side, letting your spine unwind.

If you’re new (or returning) to yoga, be sure to pay attention to what your body is telling you—while feeling a deep stretch is OK, if you notice any numbness or tingling, come out of your stretch right away and adjust your positioning. It’s also always a great idea to get the go-ahead from your favourite medical professional before adding something new to your routine.