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Yoga flows

Yoga for back pain (gentle beginner sequence)

For back pain that has lasted a few weeks or more, with none of the warning signs in our back pain guides. The sequence is based on the poses a large US trial taught in the first three weeks of its 12-week programme, in the same shape as its classes: relaxation and breathing first, gentle poses, then relaxation again. Matching the trial's pose names to our moves is our editorial choice, by shape, and we've left out poses we couldn't match well. Move slowly and stay in a comfortable range. If bending forward eases your back, spend longer in knees to chest and child's pose; if arching eases it, spend longer in the cobra. Stop or shrink any pose that sends pain, tingling or numbness down a leg.

20 minBeginner12 movesNo equipmentGlutes · Back · Abs · Shoulders · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle

  1. Corpse Pose (Savasana)2 min
    Beginner · 3D demoKnees bent with your feet flat, or a cushion under your knees
  2. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4 or 5, out for about 5 or 6, with no holdsEasier: Breath reachHarder: Crocodile Breathing (prone diaphragmatic breathing)

Lying on your back

  1. Pelvic tilt into bridge8 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoPelvic tilt only: gently flatten your lower back, then release it, with your hips staying downHarder: Glute bridge
  2. Double knee-to-chest stretch3 holds of 20 to 30 s
    Beginner · Back, Glutes · 3D demoHold behind your thighsHarder: Half lord of the fishes (Ardha Matsyendrasana)
  3. Hip Windshield Wipers10 slow passes
    Beginner · 3D demoKnees together and feet on the floor, in a small range: our match for the trial's knees-together twistHarder: 90/90 hip lift-off
  4. Reclining Bound Angle (Supta Baddha Konasana)1 min
    Beginner · 3D demoA cushion under each thighHarder: Wide-angle seated forward fold (Upavistha Konasana)

All fours and on your front

  1. Cat-cow8 slow rounds
    Beginner · Back, Abs · 3D demoIn a small, comfortable rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Child's Pose (Balasana)60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide if that's more comfortableHarder: Extended puppy pose (Uttana Shishosana)
  3. Low cobra (Bhujangasana)5 lifts, 2 breaths at the top
    Beginner · Back, Chest, Shoulders · 3D demoElbows bent and a low lift; skip it if arching sends symptoms down a legHarder: Cobra pose (Bhujangasana)

Standing

  1. Mountain Pose (Tadasana)5 breaths
    Beginner · 3D demoFeet hip-width apart, weight even through both feetHarder: Tree pose (Vrksasana)
  2. Thoracic rotation5 each side
    Beginner · 3D demoArms crossed and hips facing forward, or sit on a chair: our match for the trial's chair twistsHarder: Reverse lunge with rotation
  3. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees only a little; hands on your thighs if your shoulders complainHarder: Revolved chair pose (Parivrtta Utkatasana)

Bridge and rest

  1. Pelvic tilt into bridge6 slow bridges
    Beginner · Glutes, Abs, Hamstrings · 3D demoPeel up only as high as is comfortableHarder: Glute bridge
  2. Corpse Pose (Savasana)3 to 5 min
    Beginner · 3D demoKnees bent; let your breathing slow

Tips

  • Do it 2 or 3 times a week, alongside a weekly beginners' class if you can. The trials used one 75-minute class a week for 12 weeks, plus 20 to 30 minutes of practice at home on most other days, and once a week did as well as twice.
  • Some aching is normal at first: aim for pain no worse than about 5 out of 10 that settles within an hour or so and is no worse the next morning. Stop any pose that sends pain, tingling or numbness down a leg.
  • After about 3 weeks, add the poses the trial added next: sphinx, triangle, a forward bend from the hips with your hands on a chair, and a hamstring stretch with a strap.
  • Call 999 (911 in the US) or go to A&E for numbness around your genitals or bottom, new trouble peeing or pooing, or pain, tingling, weakness or numbness in both legs. See a GP if your back pain isn't improving after a few weeks.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for back pain (gentle beginner sequence) take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

No equipment: your body and some floor space. A mat makes floor work more comfortable.

Is it suitable for beginners?

It is written for beginners. 1 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.