Kidney Stone Pain Relief Exercise: 7 Best Yoga Poses

Reviewed by Brittany Ferri, PhD

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kidney stone pain relief exercise
Try this exercise to alleviate kidney stone pain. Photo: Shutterstock

Kidney stones[1] are medically known as renal calculi, which are solid deposits that form crystals within the kidneys. These mineral and salt crystals range in size and can cause excruciating discomfort when they pass through the urinary tract.

If you’ve ever experienced the agony of kidney stones, you know how important it is to find effective ways to get rid of them. Unfortunately, men are more likely to develop kidney stones than women.[2]

The good news is, the exercises discussed in this guide are not gender specific, and you will also gain valuable insights into lifestyle modification. This guide contains helpful information you may need, including the best kidney stone pain relief exercise.

By also understanding the exercise tips discussed in this piece, you can prevent kidney stones. However, it doesn’t invalidate the need to consult a healthcare professional for personalized advice and guidance.

Kidney Stone Pain Relief Exercises

While exercise alone may not directly get rid of kidney stones, specific exercises can help alleviate discomfort and promote overall kidney function. They are also useful in losing excess body weight.

  • Camel pose.
  • Wind-relieving pose.
  • Cobra pose.
  • Bow pose.
  • Leg-up pose.
  • Eagle pose.
  • Half spinal twist pose.

7 Kidney Stones Pain Relief Exercises

Camel Pose

Performing the camel pose involves the following:

  • Spread your knees hip-width apart while keeping on a mat or any other flat surface.
  • Make sure your thumbs are well rested on the sacrum, with your hands on your hips and fingers facing downward.
  • As you arch backward, make sure the exercise is felt in your core muscles. This will help lengthen your spine.
  • Let your head drop backward gently, while you continually lift up your chest.
  • Maintain a gentle lift through your sternum and avoid compressing your lower back. 
  • Release yourself from the pose by putting your hands on your hips, to support your lower body. Then, lift your torso to an upright position and go back to kneeling.

Wind-Relieving Pose

Performing the wind-relieving pose involves the following:

  • Spread a mat on the ground and lay gently on it. You can place your arms by the side of your body, for more convenience.
  • Go ahead to lift your right knee towards your chest region.
  • You can either the left leg remain on the mat or bend it slightly while lifting the right knee.
  • Remove your head and shoulders for the mat and tuck your chin close to your chest.
  • Make sure to relax your head and shoulders, while returning your right leg to its initial position.
  • Repeat the above process for your left knee.

Cobra Pose

Performing the cobra pose involves the following:

  • Relax on a mat, but make sure the top of your feet is rested as well.
  • Press your feet and thighs into the mat, to intensify the exercise effect in your core muscles.
  • Gently tilt your chest, shoulders, and head away from the mat, keeping your gaze forward.
  • Let your hip bones remain on the mat and lengthen your spin as you continually lift your body.
  • Before returning to the starting position, exhale slowly. Then lower your upper body to the mat.

Bow Pose

Performing the bow pose involves the following:

  • Place your arms by the side of your body, as you lie flat on your stomach.
  • Your heels and buttocks should be close to each other, and bring your knees towards the same position.
  • Hold the top of your feet or ankles until you reach your hands back.
  • Pull your feet away from your hands as you lift your thighs and chest off the flat surface.
  • Lift your gaze forward and open your chest as your shoulder blades will shift in position.
  • Deeply inhale fresh oxygen and stay in the position for some time.
  • Lower your body back to the mat, especially your thighs, chest, and feet.
  • Extend your legs so your body can be well relaxed.

Leg-Up-The-Wall Pose

Performing the leg-up-the-wall pose involves the following:

  • You need a clean and clear wall space to conveniently lay your back.
  • Slowly bring your back close to the floor, and spread your legs out.
  • Continue to adjust your position until you are sure your leg is fully extended.
  • Relax your entire body, releasing any tension in the abdominal muscle. 
  • Remain in this position for about 10-15 minutes.

Eagle Pose

Performing the eagle pose involves the following:

  • Spread your hip-width and let your arms rest by your side.
  • Slightly bend your left knee while shifting your weight onto the left foot.
  • Remove your right foot from the ground and place it over the left knee.
  • Balancing on your left foot, engage your core for stability and keep your spine straight.
  • Bend your right and left elbows after crossing it with each other. Then, go ahead to bring your palms to the touch.
  • Extend your elbows until they are directly before you. 
  • Unwind your right leg, gently returning to the starting point. 
  • Repeat the same sequence, balancing on your right foot.

Half Spinal Twist Pose

Performing the half spinal twist pose involves the following:

  • Sit on a yoga mat with your legs straight in front of you.
  • Stretch your right foot until your knees are close to your left thigh.
  • Place your left hand on the floor behind you, near your tailbone.
  • Take a few long breaths and lengthen your spine.
  • Twist your torso to the right, to allow you exhale effortlessly.
  • Remain in this position for about thirty seconds to one minute, while breathing deeply.
  • Return to the center position and repeat the same process on the other side.

Is Exercising With Kidney Stones Alright?

kidney stone pain relief exercise
Mild exercises are ideal for relieving kidney stones. Photo: Shutterstock

Exercise is often recommended as a potential means of relief for those suffering from kidney stones, with certain dietary changes acting as a complementary approach. Moreover, the duration of kidney stone pain varies, potentially lasting a short or more extended period depending on the disease’s severity.

Can Exercising Relieve Kidney Stones?

There are various effective methods to alleviate discomfort and potentially expedite the process of passing kidney stones. Among these methods, exercise stands out as a significant contributor to promoting overall well-being and improving kidney stone-related issues.

Let’s delve into the details of how exercise can positively impact blood circulation, muscle relaxation, mental well-being, and urine flow, ultimately leading to the alleviation of kidney stone discomfort and facilitating their elimination:

  • Promoting blood circulation: Exercise plays a significant role in improving blood flow and losing excess body weight, especially when practiced regularly. This will deliver nutrients and oxygen to the affected area, potentially easing discomfort.
  • Muscle relaxation: Muscle relaxation may eliminate risk factors associated with kidney stones, such as high blood pressure. This is particularly helpful if the stone causes muscular spasms or cramping in the human body.
  • Mental well-being: Exercise releases endorphins, which are natural relieving and mood-boosting chemicals in the brain.[3] This also helps in lowering high blood pressure and other kidney related ailments.
  • Promoting urine flow: Staying physically active will aid the passage of smaller kidney stones, reducing discomfort and facilitating their elimination from the urinary tract.

Other Kidney Stones Tips That Work

Besides regular kidney stones exercises, below are other tips you may also try.

  • Drink lots of water throughout the day (aim for at least 8-10 ounce glasses).[4] Low fluid intake can cause concentrated urine.
  • Use prescribed anti-inflammatory drugs from a health professional. Examples can be acetaminophen and Ibuprofen.
  • Apply heat on the affected area of the back or abdominal region to provide temporary relief.
  • Avoid foods that may trigger kidney stones, such as alcohol, or caffeine, foods rich in spices, including preserved and processed foods. Also, a dietitian may recommend certain foods to avoid based on the type of kidney stones an individual has.
  • Depending on the type of kidney stone, doctors may recommend some dietary discipline tips.

For instance, people who have calcium oxalate stones[6] may be advised to avoid oxalate rich foods and high protein diet, especially from animal source.

Also, sufferers of calcium oxalate stones are encouraged to consume excess calcium, as it can stop substances in the digestive system that may cause kidney stones. This will also help prevent heart ailments and gastric problem.

As mentioned earlier, gummies are also helpful in alleviating kidney stones. You can read about Goli Gummies review and learn what other users have to say.


Incorporating kidney stones pain relief regular exercise into your weekly activities is significant in living a comfortable lifestyle. However, from all exercises discussed in this guide, only choose the one you are most comfortable with. Also, if there are no notable changes after some time, kindly consult a healthcare professional to confirm if there is a further enlargement.

Frequently Asked Questions

What is the best exercise for kidney stones relief?

Personal circumstances and the occurring symptoms of kidney stones will help determine the proper exercise for you.

Can high-intensity exercise alleviate kidney stones?

Strenuous exercise should be avoided when dealing with kidney stones, as it can potentially worsen the condition.

What causes kidney stones?

Kidney stones are primarily caused by the movement of the stone through the urinary tract.

What are the best mild exercises for kidney stones?

Engaging in light physical activity such as gentle stretching or walking may be beneficial.

How does exercise help reduce kidney stones and provide indirect benefits for kidney-related ailments?

Exercise helps reduce kidney stones by promoting blood circulation, alleviating muscle tension, and reducing discomfort. While it cannot directly remove kidney stones, regular physical activity can indirectly reduce their formation and help manage kidney-related ailments.

Is kidney stone life-threatening?

Kidney stones are generally not considered life-threatening. However, they can cause discomfort and complications, requiring medical intervention.

What’s the best way to get rid of kidney stones?

Combining exercise, sufficient hydration, medication, and dietary modification help to combat kidney stones. Also, consult a health professional for tailored guidance or support.

+ 5 sources

MIDSS adheres to strict procurement guidelines and relies on peer-reviewed studies, academic research institutes, and medical associations. We work mainly with peer-reviewed studies to ensure the accuracy of the information. We avoid the use of tertiary references. You can read about how we ensure the accuracy and timeliness of our content in our editorial process.

  1. and, D. (2023). Definition & Facts for Kidney Stones. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at:
  2. ‌Health (2013). Kidney stones. [online] Available at:
  3. National Cancer Institute. (2023). NCI Dictionary of Cancer Terms. [online] Available at:
  4. (2020). Kidney stones – self-care: MedlinePlus Medical Encyclopedia. [online] Available at:
  5. and, D. (2023). Eating, Diet, & Nutrition for Kidney Stones. [online] National Institute of Diabetes and Digestive and Kidney Diseases. Available at:


Dr. David Ibikunle is a highly accomplished medical doctor with a passion for integrating advanced data science techniques into medicine. As an MIT-certified Data Scientist, he brings a unique perspective to healthcare, combining his extensive medical knowledge with cutting-edge analytics. Driven by his dedication to education and awareness, he actively promotes advanced healthcare practices through various platforms. With years of experience in healthcare delivery and a proven track record in leadership, Dr. Ibikunle has taken on numerous leadership positions within medical organizations. Additionally, he is an adept writer and editor of health articles, sharing his expertise with a wider audience. A committed researcher, he consistently seeks innovative solutions to medical challenges, striving to improve patient outcomes and revolutionize healthcare.


Brittany is the owner of a writing and consulting company called Simplicity of Health. She has written over 350 pieces of patient-facing content, published 4 books, created over 30 continuing education courses, and medically reviewed countless pieces of content for accuracy. Her media appearances include being quoted as a health expert in WebMD, Healthline, NBCNews, and Forbes.

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