Gentle yoga sequence for the lower back
A careful fifteen-minute sequence for an ordinary achy back — small ranges, supported shapes and some gentle strengthening.
- Time
- 15 min
- Level
- Beginner
- Poses
- 9
- Goal
- Ease an ordinary stiff, achy lower back
This sequence stays away from deep folds and hard twists. It moves the spine in every direction gently, then adds a little strength, which backs generally want more than stretching.
Before you start
- Stop and see a clinician if pain travels below the knee or you have numbness or weakness.
- Never hold your breath while bracing.
- Small ranges, repeated, beat one big stretch.
The sequence
- 1. Knees to chest1 min
Rock gently side to side to massage the lower back.
- 2. Cat–cow2 min
Small ranges only. Move within comfort, not to the edge.
Knees supported on a cushion so nothing has to hold on.
Turn the head the opposite way only if the neck is happy.
- 5. Bridge pose8 reps
Lift on the exhale, lower slowly. Glutes doing the work, not the back.
- 6. Bird-dog8 each side
Opposite arm and leg, ribs down, no wobble in the pelvis.
Forearms down, gentle extension. Back off if it pinches.
- 8. Child's pose2 min
Knees wide, breathe into the back body.
Feet flat or a bolster under the knees.
Practise it with a teacher
Sequences are a good start; a teacher watching you is better. Find a class that matches this one.