Yoga for runners: 4 poses to loosen up your lower back

If you’ve ever finished a run and found your spine barking louder than your quads, this one’s for you. You don’t need to be particularly flexible, Zen or even have a lot of extra time to find some lower-back relief. These three lesser-known yoga poses are easy to incorporate into your routine, gentle on cranky backs and come with simple modifications for those who are stiff, tired or new to yoga.

Revolved deer pose

This twisty, grounded pose gently releases tension through the spine and outer hips—two hot spots for runners.

Sit with one leg bent in front of you (shin roughly parallel to your body) and the other folded behind you, like a zig-zag.
Rotate your torso toward your back leg, placing one hand behind you and the other on the thigh.
Breathe deeply and stay for 30 seconds before switching sides.

Modification: Sit on a folded blanket if your hips don’t reach the ground comfortably. Keep the twist mild—no need to force it.

Bridge slide

A dynamic take on bridge pose that builds glute strength while opening the front body and easing lower back stiffness.

How to do it: Lie on your back with knees bent and feet hip-width apart.
Lift your hips into a bridge. From here, slide your left foot forward a few inches, then bring it back. Alternate sides slowly.
Keep your core engaged and don’t let your lower back sag.

Modification: Skip the slides and hold a standard bridge pose. Place a block under your sacrum for a supported version.

Puppy pose on elbows

This mellow chest and spine opener targets the mid-back and relieves that compressed feeling runners often get in the lumbar area.

How to do it: Start on hands and knees in a tabletop pose. Lower your elbows, and walk them forward.
Keep your hips stacked over your knees and allow your chest to melt down.
Rest your forehead or chin on the mat, depending on comfort.

Modification: Use a bolster or pillow under your chest for support, especially if your shoulders are tight.

Supine windshield wiper twist

This gentle, reclined twist unwinds the lower back and hips without putting pressure on the spine. It’s especially great after a long run.

How to do it: Lie on your back with knees bent and feet wider than hip-width apart.
Let both knees slowly drop to one side, then the other, like windshield wipers.
Keep your shoulders relaxed and anchored to the floor. Breathe deeply and move with control.

Modification: Place a folded blanket or block under both knees when they drop to the side for extra support, especially if you feel any pulling in the low back or hips.

You don’t need to spend ages in each pose—holding them for 30 to 60 seconds is plenty. Aim to do these (one, or all of them) two to three times a week, especially after hard runs or long days on your feet. Some mild discomfort is normal as tight areas start to release, but sharp pain, tingling or numbness means it’s time to back off or adjust your position. Make sure to listen to your body, and move slowly, to give your lower back the loving care it needs to be stable and strong.