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Gentle Yoga for Lower-Back Pain (Beginner)

Written and reviewed by The Kriya Yogi

Start on the floor, in small ranges, with the aim of proving to yourself that some movement is comfortable.

The rule for this sequence

Nothing should increase your symptoms during practice, and nothing should leave you worse the next morning. If it does, reduce the range by half before removing the shape entirely.

Small and often

Five to ten minutes, once or twice a day. Frequent gentle movement reduces guarding more effectively than a single longer session.

Breathing matters here

Slow nasal breathing with a soft abdomen reduces the reflexive tensing that keeps a sore back sore. Practise it while lying down, before and after the shapes. Work at the edge where breathing stays quiet and even. Sharp, shooting, radiating or electric sensation is a signal to come out of a shape, not to push further.

The sequence

  1. 01
    ApanasanaKnees-to-Chest Pose

    Small slow circles with the knees. One minute.

  2. 02
    BitilasanaCow Pose

    Six rounds, quarter of your available range.

  3. 03
    BalasanaChild's Pose

    Knees wide, cushion under the chest if needed.

  4. 04
    ShalabhasanaLocust Pose

    Tiny lifts, five repetitions. Stop if it pinches.

  5. 05
    Viparita KaraniLegs Up the Wall

    Two to three minutes with the legs supported.

  6. 06
    ShavasanaCorpse Pose

    Bolster under the knees. Five minutes.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

Cautions

  • Leg weakness, numbness, saddle numbness or changes in bladder or bowel control require urgent medical assessment.
  • Avoid loaded deep forward folds, unsupported twists and any inversion while symptoms are sharp.
  • Stop any shape that increases symptoms during practice or for hours afterwards.
  • If you have a diagnosed disc, fracture, or spinal condition, follow your clinician's guidance over any general sequence.

Questions

+ Can I do yoga while my back still hurts?
Gentle movement inside a comfortable range is usually encouraged for non-specific back pain. Nerve symptoms, trauma or severe night pain need assessment first.
+ Should I rest instead?
Prolonged rest generally slows recovery for ordinary back pain. Short, frequent, gentle movement is preferred.
+ How soon will it help?
Many people feel easier within a couple of weeks of daily gentle work. If nothing changes in four to six weeks, get assessed.

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.