Centr Team

5-minute yoga for lower back pain – beginners welcome

Centr Team

Like so many of us, Centr’s dynamic yoga expert Tahl Rinsky has been working from home recently. While that comes with benefits (another day wearing PJs!), it also has its downsides – like a stiff back or kink in the neck caused by sitting all day at our not-quite-ergonomic home office setups.

One of the most common trouble spots for many people is the lower back – which can refer pain down our glutes and into our legs. Watch the video above and Tahl will talk you through a 5-minute yoga routine for back pain to release tension from your lower spine. If you prefer to read along, you can find a step-by-step guide to this routine below.

Tahl is joined by her son Jasper while she demonstrates these yoga exercises for back pain. The simple moves and short length make it the perfect way to get moving with kids who might be sore after a long day at school or learning from home.

How to use yoga for back pain

While it won’t necessarily fix things overnight, regular yoga is recognized as one of the most effective forms of exercise for people with back pain.

Back pain can have a number of causes. If you spend a lot of time at a desk for school or work, your back pain could be caused by poor posture, weak glutes, tight hips, a weak core, or a combination of all of those things.

Opening up tight muscles and relieving tension in your lower back with this 5-minute routine is a great start. But in order to keep your back healthy and strong going forward, it’s important to regularly strengthen your core and keep your glutes firing, too. If you’re not sure where to start, try some beginner core strengthening exercises and add these bodyweight glute exercises to your routine.

Dynamic Yoga, like the kind Tahl teaches on Centr, includes flows that challenge both strength and flexibility – making it the perfect option for people suffering from back pain due to prolonged sitting. Check out more of Tahl’s yoga poses for beginners to get a taste of what yoga can do for you.

Beginner yoga exercises for lower back pain

This short session is best for alleviating the tension built up during long days spent on your butt. If you’ve got a serious back complaint, it’s important to speak to your doctor before beginning any new exercise program.

Let’s break down each move from the video above, and why these exercises should be part of a yoga routine for lower back pain relief.

1. Reclined figure 4

Tahl Rinsky and Sylvia Roberts demonstrate the reclined figure 4 yoga pose.

Give tight glutes and short outer hip muscles some love with this satisfying stretch. Lying on your back, bend your knees and plant your feet about hip-distance apart. Cross your right ankle over your left thigh. Flex the toes on your right foot and lift your left foot off the floor. Hold on to the shin or thigh and pull the shape towards you until your feel a stretch in your glutes and hips.

2. Single knee-to-chest pose

Tahl Rinsky, in teal workout clothes, doing a single knee-to-chest yoga pose.

A single knee-to-chest pose is an effective way to stretch out your lower back safely. Pull your right knee to your chest and hold it there, rotating the ankles of both feet while you do so. Make sure you keep your back planted firmly on the ground to prevent arching.

3. Reclined twist

Tahl Rinsky and Sylvia Roberts demonstrate the reclined twist yoga pose.

Open your back muscles and spine health with some gentle twisting. On your back, with your feet planted hip-distance apart, shift your hips slightly to the right. Let your legs relax to the left side of your body, keeping your right shoulder on the ground. If you feel any pain or instability in your back during the twist, shorten your range of motion.

4. Repeat exercises 1–3 on the opposite side

To avoid imbalances, it’s important to repeat the exercises above using the opposite side of your body.

5. Happy baby

A split screen shows Tahl Rinsky doing a Happy Baby pose and a modified Happy Baby pose.

Finish your yoga for lower back pain relief with a happy baby pose to stretch the groin and release the hips and lower back. Laying on your back, pull both knees toward your armpits. Grab either the shins or the outer edges of the feet and pull down gently. Feel the stretch in your groin and inner thighs.

Like the way Tahl moves? Get access to her full range of Dynamic Yoga workouts – as well as Pilates, HIIT, strength training and more – when you start your 7-day free trial at


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