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Ease a sore low back

A gentle floor-based routine for a low back that feels stiff, tired or achy, built around small repeated movements rather than deep stretching. It works the hips and the whole back of the body, since low back discomfort is rarely just about the back itself. Move well within a comfortable range and let anything sharp be a signal to stop.

20 min · 11 steps · Beginner · best anytime · for low back pain, stiff hips

See a clinician rather than practising if:
  • you have numbness around the saddle area, or new trouble controlling the bladder or bowels
  • there is leg weakness, or pain that follows a fall or accident
  • back pain comes with fever, unexplained weight loss or a history of cancer

Before you start

  • a mat, a bolster or cushion and a folded blanket for under the head
  • a warm room; cold muscles guard more

0 of 11 done — tick each step as you go

  1. Abdominal (diaphragmatic) breathअधम प्राणायाम2 minutes

    lie with knees bent and feet down, breathing into the belly

    Breath · avoid with do not push the belly out forcefully — the movement should be effortless, recent abdominal surgery or hernia: keep the movement small and painless, in later pregnancy practise seated or side-lying rather than flat on the back · how to do it

  2. Wind-Relieving Poseपवनमुक्तासन1 minute each leg

    one knee at a time to start with

    Asana · strap, blanket · avoid with recent abdominal surgery, late pregnancy · how to do it

  3. Cat–Cowमार्जरी–बितिलासन8 rounds

    small, slow waves through the whole spine

    Asana · blanket, chair · avoid with wrist injury · how to do it · watch

  4. Sphinx Poseसालम्ब भुजङ्गासन1 minute, twice

    forearms down, shoulders away from the ears

    Asana · bolster, blanket · avoid with pregnancy (avoid lying prone), acute low back injury where bending backwards increases pain, recent abdominal surgery or hernia, spondylolisthesis · how to do it

  5. Extended Child's Poseबालासन1 minute

    Asana · bolster, blanket, block · avoid with knee injury, late pregnancy · how to do it

  6. Bridge Poseसेतुबन्धासन30 seconds, three times

    lift and lower with the breath rather than holding long

    Asana · block, bolster, blanket · avoid with neck injury, late pregnancy · how to do it · watch

  7. Reclining Figure Fourसूचिरन्ध्रासन1 minute each side

    keep the head and shoulders resting on the floor

    Asana · strap · avoid with recent hip replacement (avoid drawing the knee across the midline), acute knee injury or meniscus tear, third trimester of pregnancy · how to do it

  8. Supine Spinal Twistसुप्त मत्स्येन्द्रासन1 minute each side

    knees stacked and supported; no forcing the shoulder down

    Asana · bolster, blanket · avoid with acute disc injury or nerve pain travelling down the leg, recent abdominal or spinal surgery, second and third trimester of pregnancy (avoid lying flat and closed twists) · how to do it

  9. Happy Babyआनन्द बालासन1 minute

    Asana · strap · avoid with recent hip or knee replacement, second and third trimester of pregnancy, acute sacroiliac or low back pain · how to do it

  10. Corpse Poseशवासन3 minutes

    knees bent over a bolster if flat lying is uncomfortable

    Asana · bolster, blanket · avoid with late pregnancy (lie on the side) · how to do it · watch

  11. Roll to one side and rest before pushing yourself up1 minute

    Roll to one side and rest before pushing yourself up

Cautions for this sequence

  • keep sphinx and bridge low if extending the back reproduces your pain
  • stop any pose that sends pain, pins and needles or numbness down the leg
  • come out of the twist if it pinches; more support under the knees usually settles it
Cautions carried in from the individual practices (22)
  • Abdominal (diaphragmatic) breath — do not push the belly out forcefully — the movement should be effortless
  • Abdominal (diaphragmatic) breath — recent abdominal surgery or hernia: keep the movement small and painless
  • Abdominal (diaphragmatic) breath — in later pregnancy practise seated or side-lying rather than flat on the back
  • Wind-Relieving Pose — recent abdominal surgery
  • Wind-Relieving Pose — late pregnancy
  • Cat–Cow — wrist injury
  • Sphinx Pose — pregnancy (avoid lying prone)
  • Sphinx Pose — acute low back injury where bending backwards increases pain
  • Sphinx Pose — recent abdominal surgery or hernia
  • Sphinx Pose — spondylolisthesis
  • Extended Child's Pose — knee injury
  • Bridge Pose — neck injury
  • Reclining Figure Four — recent hip replacement (avoid drawing the knee across the midline)
  • Reclining Figure Four — acute knee injury or meniscus tear
  • Reclining Figure Four — third trimester of pregnancy
  • Supine Spinal Twist — acute disc injury or nerve pain travelling down the leg
  • Supine Spinal Twist — recent abdominal or spinal surgery
  • Supine Spinal Twist — second and third trimester of pregnancy (avoid lying flat and closed twists)
  • Happy Baby — recent hip or knee replacement
  • Happy Baby — second and third trimester of pregnancy
  • Happy Baby — acute sacroiliac or low back pain
  • Corpse Pose — late pregnancy (lie on the side)

Source: Ojastha editorial — classical hatha yoga and modern therapeutic yoga practice

Reviewed by hraovvs@gmail.com

Educational yoga and pranayama guidance, not medical advice. If you are pregnant, recovering from surgery or managing a diagnosed condition, check with your clinician and learn these practices with a qualified teacher.