The sphinx yoga pose is considered the ‘gold-standard’ for reducing lower back pain — here's what happened when I added it to my routine for a week

a woman doing the sphinx yoga pose — (Image credit: Shutterstock)

Like millions of other people, I’m guilty of spending too long slumped over my laptop or smartphone, then wonder why my lower back feels incredibly stiff. According to my yoga teacher, the sphinx pose is the gold-standard move when it comes to reversing the hours of sitting, running, and carting a toddler around on one hip. To find out more, I added it to my routine for a week — read on to find out more.

As a reminder, what works for me might not be right for you and your body. If you’re pregnant or postpartum, or you have suffered any sort of lower back injury in the past, it’s always best to seek personalized advice from a qualified professional.

What is the sphinx pose?

a woman doing the sphinx pose — (Image credit: Shutterstock)

The sphinx pose is a gentle, beginner-friendly backbend that focuses on strengthening the spine and stretching the abdomen and chest. It’s ideal to do at the end of the day if you’ve spent a lot of time sitting down behind a desk. As with all yoga poses, the key is to focus on your breath — take slow breaths in and out as you hold the pose.

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You won’t need any additional equipment for this exercise, but using one of the best yoga mats can help keep things more comfortable.

Here’s how to do the sphinx pose with good form:

Start by lying on your belly on a yoga mat. Extend your legs out behind you, keeping them hip-width apart rather than pressed together. Reach your toes back so that the tops of your feet are flat on the mat.
Place your elbows underneath your shoulders and extend your forearms, pressing the palms of your hands into the floor.
Lift your head, neck, and torso off the floor. Think about pushing down into the mat, and pulling the mat back towards your hips with your forearms — this will help you open your chest and send it forward.
Keep your eye gaze soft and slightly in front of you. Don’t look up too high, as this can put undue strain on your neck.
Think about drawing your shoulders down and away from your ears.
Hold here for 3-5 minutes, taking deep breaths in and out.

What are the benefits?

This gentle yoga pose might feel like a nice stretch, but it’s doing a lot of good for your lower back. By supporting yourself on your forearms, you’re putting your spine into a controlled extension — this can help move the spinal discs into a healthy alignment, helping reduce lower back pain.

What’s more, the muscles that run along your spine will be in a long, isometric hold as you pull your chest forward and up. These muscles are responsible for keeping you upright, so strengthening them can help reduce back pain and build a more stable torso.

While holding this move, you’ll also be stretching your chest, lungs, and abdominal muscles. This helps calm the nervous system, stimulate the digestive system, and reduce anxiety and stress.

The sphinx is also a great backbend to start with if you’re new to yoga. It’s safer than the cobra or up-dog, which can actually put stress on your lower back if your core isn’t properly engaged.

a photo of a woman with strong abs — (Image credit: Shutterstock)

I added the sphinx pose to my routine for a week — here’s what happened

To find out more, I did the sphinx pose for five minutes at the end of my day. I’m a marathon runner, a single mom, and a fitness editor who spends too much time sitting behind her laptop. Would this move be the lower back release I was looking for? Here’s what I learned:

It was a great lower back release

Until this week-long challenge, I hadn’t quite realised how much tension I was holding in my lower back. Granted, I ran my sixth marathon ten days ago, so I’m still recovering and adding gentle movement back into my routine, but my back really felt this stretch from day one.

I often practice yoga, and would normally reach for the cobra pose when stretching my lower back. The main difference between the sphinx pose and the cobra is that with the former, you keep your forearms flat on the ground. This reduces the intensity in the lower back and makes it more beginner-friendly.

I had to really think about not squeezing my glutes

The key to this exercise is not to tense through your lower body, as this can actually reduce the effectiveness of the move. I had to really think about not engaging my glutes and relaxing my lower body, but if, like me, you do a lot of Pilates, this might not come all that naturally.

It’s also key to remember not to hold your breath during this exercise. Think about steadily inhaling and exhaling through your nose as you pause in the sphinx — you’ll feel more relaxed when it’s over, I promise!

Would you try the sphinx pose or have you tried it already? Let us know in the comments.

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.