A YOGA FLOW FOR LOWER BACK PAIN

A YOGA FLOW FOR LOWER BACK PAIN
Created by YPC Founder and Yoga Teacher, Em

INTERNATIONAL YOGA DAY 2025

Back pain can feel like a lonely, confusing road - one I know all too well. Over the past six years, I’ve experienced two major lower back injuries that left me unable to walk, sit, or move freely. At one point, I was told surgery was the only option. I had surgery in 2019 and since then my back has been so much better, however I work hard at keeping it strong and limiting heavy lifting.

As a yoga teacher, mother, and founder of Yogi Peace Club, the idea of losing my daily practice was devastating, but this injury was my best teacher. Yoga has always been my sanctuary, and it eventually became the path to my healing.

This gentle Lower Back Flow was created through personal experience and with guidance from a trusted physiotherapist using the McKenzie Method. It’s designed to support back health, promote spinal mobility and gently strengthen the core. From my experience, healing lower back pain can take time, trust and patience. With the right support, it’s possible to move again with ease and confidence.

If you’re navigating your own recovery, I hope this practice can bring comfort, support, and connection. As we honour International Yoga Day, let’s take a moment to move with kindness, breathe deeply, and honour our backs.
Using the sequence above as a guide, a detailed description of each pose is below.

Please note: This yoga sequence is a supportive guide only. Always check with your physiotherapist, GP, or healthcare provider before beginning a new practice - especially if you have a back injury or chronic pain.
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CHILD’S POSE
Balasana

Woman in Child’s Pose on yoga mat, demonstrating gentle yoga for lower back pain relief.

A deeply restful pose that gently lengthens the spine and soothes tension in the lower back. Start by kneeling, sit your hips back toward your heels, and fold your torso forward, arms reaching out in front. Breathe into the back body and allow the spine to soften with each exhale.
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COW POSE
Bitilasana

This gentle backbend warms up the spine and improves mobility. From hands and knees, inhale and lift the chest and tailbone, letting the belly drop. Keep the movement slow and connected to your breath, supporting healthy spinal alignment.

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CAT POSE
Marjaryasana

A grounding stretch that relieves tension in the lower and mid-back. Exhale and round the spine, drawing the belly in and softening the neck. This pose promotes gentle spinal flexion and increases circulation to the back muscles.

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DOWNWARD FACING DOG
Adho Mukha Svanasana

Downward Facing Dog yoga pose to lengthen the spine and strengthen the back and hamstrings.

An energising full-body stretch that creates length through the spine and strengthens the back. Press through your hands, lift your hips, and keep knees slightly bent if needed to find space and comfort in the lower back.

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LOCUST POSE
Salabhasana

Locust Pose yoga for strengthening the lower back and improving posture naturally.

A powerful back strengthener that helps counteract slouching. Lie on your belly, lift your chest, arms, and legs off the mat, and engage the muscles along your spine. A great pose to build resilience and support healthy posture.

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LOW LUNGE
Anjaneyasana

Low Lunge yoga pose for stretching hip flexors and easing pressure on the lower back.

Opens the front body and gently stretches the hip flexors — which can contribute to back tension when tight. Step one foot forward, lower the back knee, and sink into the stretch while lifting the chest to lengthen through the spine.

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WARRIOR II
Virabhadrasana II

Warrior II pose building leg and back strength during a therapeutic yoga practice.

Builds strength in the legs and stability in the core — both essential for lower back support. From standing, step one foot back, bend into the front knee, and stretch your arms wide. Keep the spine long and the breath steady.

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REVERSE WARRIOR
Viparita Virabhadrasana

Reverse Warrior yoga posture for lower back support and full-body strength.

Encourages lateral spinal mobility and strengthens the side body. From Warrior II, reach the front arm up and back, resting the rear hand gently on your back leg. Keep the chest lifted and feel the side body expand.

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SIDE ANGLE pose
Parsvokanasana

Yogi in Extended Side Angle Pose, opening side body and relieving back tension.

A supportive side stretch that targets the waist, back, and shoulders. Rest your front forearm on your thigh, extend the top arm overhead, and feel the length along the spine and outer hip. Engages the core and improves balance.

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FOUR-LIMBED STAFF
Chaturanga Dandasana

Four-Limbed Staff Pose in a yoga sequence to build core and back strength.

Strengthens the arms, shoulders, and muscles that support the spine. From plank, lower down with control, keeping elbows close to the body. A foundational posture to build overall back strength.

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UPWARD FACING DOG
Urdhva Mukha Svanasana

Upward Facing Dog yoga pose to open the chest and energise the spine safely.

Opens the chest and stretches the front body while strengthening the back. Press into your hands, lift your torso and thighs off the floor, and draw the shoulders back. Keep the lower back supported by engaging the core.

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HALF PIGEON
Eka Pada Rajakapotasana

Half Pigeon Pose for hip opening and relieving deep lower back tightness.

Deeply releases tension in the hips - often linked to lower back discomfort. Bring one shin forward, extend the other leg back, and slowly fold over the front leg. Breathe into the hips and allow the lower back to gently release.

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BRIDGE POSE
Setu Bandha Sarvangasana

Bridge Pose on yoga mat to stretch the spine and support lower back recovery.

A gentle backbend that strengthens the glutes and supports spinal alignment. Lie on your back, press into your feet, and lift your hips. This pose improves circulation and creates space across the lower spine.

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CORPSE POSE
Savasana

Savasana or Corpse Pose promoting full-body relaxation and recovery in gentle yoga.

A moment of deep rest to allow the body and spine to fully absorb the benefits of your practice. Lie flat, arms at your sides, and allow the breath to settle. Soften through every part of the body and give yourself permission to simply be.