4-Minute Yoga For A Bad Back: Find Low Back Relief

5 Minute Workouts, Fitness, Pain + Recovery, Training Advice, Workouts, Workouts by Length, Yoga + Stretching Workouts

By: // August 31, 2021

Carrying boxes. Hauling in grocery bags. Scrubbing the floor on your knees. Shoveling. Holding a kid up in ice skates. Walking for hours through the mall with bags hanging in both hands. These and many other things put extra stress on our backs. Fortunately, yoga is, and has always been, one of the best ways to remedy the pain, tightness or soreness that shows up in our back, especially the low back. If you’ve wondered how to do yoga for a bad back, follow these poses for relief.

The poses chosen for this workout are specifically designed to flex and extend the spine as well as gently twist for a finishing touch of relief.

You do not need to have any yoga experience, to experience the relief this flow will provide. Just follow the directions and, as best you can, move from one pose directly to the next. It might even help to read all of them ahead of time and imagine the flowing motion in your head.

Grab a yoga mat and enjoy this 4 minute yoga flow 

Child’s Pose

Chloe Freytag demonstrating Child's Pose in a back tank top and purple pants 1) Begin with hands and knees on the mat, knees separated to the outer edges of the mat.

2) Sit your tailbone down and back between your heels and lower your belly between your thighs.

3) Stretch your arms long in front of you and relax your forehead onto the mat. Breathe fully and hold as long as you’d like.

Hold for 1 minute breathing slowly and relaxing everything. Move directly into the next pose.

Cat Pose

Chloe Freytag demonstrating Cat Pose in a black tank top and yoga pants 1) Begin on your hands and knees with hands directly under shoulders and knees directly under hips.

2) Start with your spine in a “neutral” or long position, then slowly tuck your tailbone and lower the crown of your head so your back gently rounds.

3) Draw your naval up to your spine and breathe gently as you hold the stretch.

Hold for 30 seconds and move directly to the next pose.

Cow Pose

Chloe Freytag demonstrating Cow Pose in a black tank top and yoga pants 1) Begin on your hands and knees with hands directly under shoulders and knees directly under hips.

2) Start with your spine in a “neutral” or long position, then gently lift your heart and tailbone so your back gently curves downward. Be sure to focus on the lifting – do not press your back downward. Let the curve happen naturally.

3) Look slightly upward with a relaxed neck and breathe gently.

Hold for 30 seconds and move directly to the next pose.

Downward Dog

Chloe Freytag demonstrating a downward dog in a blue tank top and yoga pants 1) Begin in a kneeling position on your mat with hands directly under shoulders, fingers spread wide.

2) Tuck your toes under and engage your abdominals as you push your body up off the mat so only your hands and feet are on the mat.

3) Press through your hands moving your chest gently toward your thighs and your heels gently toward the floor.

4) Relax your head and neck and breathe fully.

Hold for 30 seconds and move directly to the next pose.

Upward Dog

Chloe Freytag demonstrating an Upward Dog in a blue tank top and yoga pants 1) Begin lying face down on your mat with head slightly lifted and hand sitting directly under shoulders.

2) Point your toes so the tops of you feet are on the mat.

3) As you exhale, press through your hands and the tops of your feet raising your body and legs up off the ground until arms are straight.

4) Keep your neck relaxed and long and quads tight as you hold and breathe.

Hold for 3o seconds and move directly to the next pose.

Windshield Wiper

Chloe Freytag demonstrating Windshield Wiper Pose in a black tank top and yoga pants 1) Begin on your back with knees bent, feet flat on floor and arms stretched out to the sides.

2) Gently lower your knees to the left side of your body and place on the floor. Gaze right and breathe.

Hold for 30 seconds.

3) Engage your abdominals and slowly pull your knees back to the start position.

4) Gently lower your knees to the right side of your body and place on the floor. Gaze left and breathe.

 Hold for 30 seconds.

Yoga For a Bad Back: Video

Watch the video below to see the 4-minute flow demonstrated!

READ THIS NEXT: 12 Yoga Poses to Alleviate Back Pain


Printed from GetHealthyU.com


on April 20, 2017 at 7:43 PM Reply

My doctor told me to never twist my back or bend over. If you have disc tears or blown discs, never ever bend over or twist. I found out the hard way and tried to work out after my surgery and my discs above my surgery site blew out again. I know whoever post these yoga stretches for back is not a doctor so I'm giving you my experience and I'm hoping those who go to this site will read this post and not do some that are posted here. Best to everyone and please be careful because every single back injury is different and until you can get advise from a doctor don't do any excercises beforehand :))

    on April 21, 2017 at 8:15 AM Reply

    Hi Lori - thank you for your thoughts and personal experience. You're right - everyone's back injury is different and it's important to talk to your doctor about things you should/shouldn't do. I had a bad back for years and these yoga poses all made a difference for me in the healing process!

on October 4, 2016 at 11:09 AM Reply

I have back pain with sciatica. I have arthritis in my back and have has had surgery but it did not help I did youga when I was younger - wjill it help me with the arthritis?

    on October 4, 2016 at 11:15 AM Reply

    Hi Lillian - Yes, it depends on the person of course, but there are several studies that have shown regular yoga practice can help reduce joint pain, improve joint flexibility and function which can reduce arthritis pain. Of course, be sensitive to your bodies' needs, but it's definitely worth trying!

on August 4, 2016 at 7:14 PM Reply

I have back pain for last 3 year I feels pain when I stand long time I feel pain in my back when I sit long time Everytime I feel my body restless now a days am doing workout at gym but i want to know what I should do for my pain help me please

    on August 10, 2016 at 9:45 AM Reply

    Hi Rajput! Sorry to hear about your back pain. I deal with back pain too and it can be no fun. We have several articles that might be useful for you... Check these out: https://gethealthyu.com/5-best-exercises-to-beat-back-pain/ https://gethealthyu.com/12-yoga-poses-help-alleviate-back-pain/ https://gethealthyu.com/power-choosing-exercise-treat-back-pain/ https://gethealthyu.com/10-best-exercises-for-your-bad-back/

on April 14, 2016 at 7:02 PM Reply

I had back surgery about three years ago. It was my two lower lumbar disks. Can I still do yoga and cardio work outs?

    on April 18, 2016 at 4:10 PM Reply

    Hi Carol - Every surgery is different and I don't know exactly what you had done, but I have seen others return to other with yoga and cardio with no problem. Speak to your doctor but in most cases you can do both with creative modifications, but make sure you listen to your body. Again, talk to your doctor and find out what modes of exercise are best for you. Good luck!

on March 4, 2016 at 9:23 PM Reply

I would be able to do maybe 3 of these. I would try them to the best of my ability.

on September 29, 2015 at 10:24 PM Reply

i need help! I would love to be able to do yoga to help me get back into shape. The problem is I have Frozen Shoulder Syndrome so I have very limited movement in my right shoulder. Do you have any suggestions on what I can do.

    on October 5, 2015 at 3:43 PM Reply

    Sorry to hear that! Physical therapy might help you in the long run, but for now be sure to stay away from planks and anything where you put bodyweight on your shoulder. Perhaps a restorative yoga class might be helpful! Also, be sure to mention it to your instructor so they can help with modifications. Keep working on that range of motion! Good luck!

on September 17, 2015 at 1:45 PM Reply

Never thought about using Yoga to relieve my back pain till one of my friends who like me suffered from lower back pain started doing yoga at a local studio. After about 3 weeks she started feeling less and less back pain. One day she asked me to go and I figured what the heck well a couple weeks later I started feeling stronger and my back pain started to slowly diminish. Well I'am hooked now and I've never felt stronger I even ditched my back brace that I used for years.

    on September 18, 2015 at 8:17 AM Reply

    Love hearing that, Jessica! Thanks for sharing.

on May 25, 2015 at 8:12 AM Reply

Stretching is really good for the body. And it feels good too! Also, don't forget a good chiropractor or gel seats will also help relieve the back pain, even chronic ones at times if no underlying disease is caused by it. Awesome tips!

on March 23, 2015 at 1:25 PM Reply

Sleep is that golden chain that ties health and our bodies together.

(This will help us personalize your experience so that you can get the best advice possible from us!)
Send this to a friend