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5-minute yoga for lower back pain – beginners welcome
One of the most common trouble spots for many people is the lower back. How common? The WHO estimates that lower back pain impacts more than 600 million worldwide, and the number is only growing.
The kicker is, back pain has flow on effects to other areas of the body. It can refer pain down our glutes and into our legs, and cause changes in movement patterns that throw out other muscles and joints.
Thankfully, Centr yoga expert Tahl Rinsky is here with some targeted relief. With a little help from her son Jasper, Tahl will coach 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 below.
The simplicity of these yoga exercise for back pain, plus the short length of this routine make it perfect for beginners and kids who might be sore after a long day at school.
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.
Tahl's Dynamic Yoga classes on Centr include flows that challenge both strength and flexibility. She has also introduced Yin Yoga classes, with slower flows perfect for relaxation as well as increasing flexibility and mobility. Both styles are great options 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 it can do for you.
Why is yoga good for back pain?
Relieves muscle tension: Yoga stretches loosen tight muscles in the lower back, hips and glutes, which are common sources of back pain.
Improves posture: Regular practice helps correct poor posture by strengthening the core and back muscles, reducing strain on the spine.
Enhances flexibility: Gentle yoga poses increase mobility in the spine and surrounding muscles, making movement easier and reducing stiffness.
Builds strength: Yoga strengthens key areas like the core and glutes, which support the lower back and help prevent future pain.
Promotes relaxation: Breathing techniques and mindful movements reduce stress, which can contribute to muscle tension and chronic pain.
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
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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 you feel a stretch in your glutes and hips.
2. Single knee-to-chest pose
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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
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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
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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 all of her Dynamic Yoga and Yin Yoga workouts – as well as Pilates, HIIT, strength training and more – on the Centr app by starting your free trial today.
Back pain and yoga FAQs
It’s only natural to be cautious when you’re feeling pain, especially in your lower back. Check out these common questions before you hit the mat.
Should I do yoga if my lower back hurts?
Yoga can be a helpful way to ease lower back pain, but it’s important to approach it gently. If your back pain is severe or related to an injury, it’s a good idea to consult a healthcare professional before starting.
Yoga stretches can release tension, improve flexibility and strengthen supporting muscles like your core and glutes. When you have the all-clear to begin, focus on the beginner-friendly poses Tahl demonstrates above, like reclined figure 4 or a gentle twist, as these are designed to relieve tightness in the lower back without straining it.
Regular yoga practice can also help address the root causes of discomfort, such as poor posture or weak muscles, making it a great long-term option for managing back pain.
What type of yoga is best for back pain?
Gentle styles of yoga, such as Tahl’s Yin Yoga classes, hatha or restorative yoga, are ideal for back pain. They focus on slower movements and holds that stretch and strengthen the body without adding pressure to sensitive areas.
If you’re feeling more active, Dynamic Yoga classes on Centr can also be effective because they combine flexibility work with core and glute engagement – both key factors in preventing back pain in the long term.
Avoid advanced or intense styles like power yoga, which might overexert your back. If you’re new to yoga, look for beginner-friendly routines specifically aimed at lower back relief, as they’ll target problem areas while being safe for most fitness levels.
How do you release your lower back with yoga?
Yoga releases tension in the lower back through gentle stretching that opens up tight muscles and improves mobility.
The poses Tahl demonstrates above are a great starting point. The reclined figure 4 targets the glutes and hips – areas often linked to lower back pain. Following it with poses like single knee-to-chest and reclined twists will loosen the lumbar spine and relieve built-up tension.
Finishing with a happy baby pose relaxes the hips and lower back fully. Consistency is key – practising these moves regularly can gradually ease stiffness and prevent discomfort from returning.
Is yoga or massage better for back pain?
Both yoga and massage can be beneficial for back pain, but they work in different ways. Massage offers immediate relief by relaxing tight muscles and improving circulation in the affected area. Accredited professionals can also offer helpful advice on what might be causing your pain, or movements that may help.
On the other hand, yoga provides longer-term benefits by addressing the underlying causes, such as weak muscles or poor posture. Combining the two can be especially effective: yoga helps strengthen and stretch the body, while massage provides relief when soreness or tightness flares up.
If you’re unsure which to choose, consider starting with massage for acute pain, then adding yoga as a preventive, strengthening practice.
What causes lower back pain in females?
Lower back pain in females can result from various factors, including poor posture, weak core muscles or tight hips, especially if you spend a lot of time sitting. Hormonal changes, such as those during menstruation or pregnancy, can also contribute by affecting ligaments and increasing pressure on the lower back.
Other causes include conditions like endometriosis or pelvic misalignment. Regular movement, strengthening exercises for the core and glutes, and gentle stretching through yoga can help alleviate many of these issues.
If your back pain persists or worsens, be sure to consult a medical professional to rule out underlying conditions.
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