5 Gentle Yoga Poses to Relieve Back Pain

Back pain is one of the most common reasons people visit a yoga studio — and one of the most responsive to gentle, consistent movement. Rather than forcing the spine into deep stretches, we begin by releasing tension and creating space.

The key is slow, supported movement paired with steady breathing. When the nervous system calms down, the muscles guarding the lower back naturally begin to let go.

Start with Child's Pose, allowing the spine to lengthen and the hips to soften. Follow with Cat-Cow to gently mobilise each vertebra. Add a supported Sphinx Pose to open the front body, then move into Supine Twist to release the lower back.

Finish with Legs Up the Wall, a deeply restorative position that takes the weight off the spine and invites the whole body to unwind. Hold each pose for five to eight slow breaths.

Move to the edge of sensation, never into sharp pain. Every body is different — what feels healing today may feel too much tomorrow. Let comfort be your guide, and always consult a health professional for persistent or severe back pain.

Consistency matters more than intensity. A short, gentle practice repeated daily will support your spine far more than an occasional deep session.