Back pain can feel intense. The way you address it doesn’t have to be.
(Photo: Courtesy Ramoni Overton)
Updated May 26, 2026 01:03PM
Imagine this: You’re moving through your day as usual—heading to work, running errands, or picking the kids up from school. Suddenly you feel a sharp pain that starts at your lower back and shoots down your leg, or a dull, tight ache that limits your mobility. It stops you in your tracks. And it forces you to rethink whether you can continue moving throughout the rest of your day. That’s the derailing impact that lower back pain can have. And for a lot of people, it’s not a one-time thing. It happens daily.
Although back pain can feel intense, the way you address it doesn’t have to be. For some types of back pain, relief starts with a simple action. That’s where yoga comes in. In some cases, gentle stretching can help release tension. The key is to never force anything. It’s about moving in a way that feels safe and sustainable.
5-Minute Yoga for Lower Back Pain
Explore the following stretches and adapt each so it feels right in your body, whether you’re actively dealing with lower back pain or working to prevent it. You can do these stretches and strengthening exercises in the morning to ease stiffness, at night to relax your body before bed, or even in bed if coming onto the floor feels like too much. If any pose causes discomfort or pain, you’re allowed to skip it. The goal isn’t perfection. The goal is relief.
Always consult your physician when you experience back pain and before beginning any new exercise routine.
(Photo: Courtesy Ramoni Overton)
1. Seated Forward Fold
Sit with your legs straight in front of you and your feet slightly apart. For more lower back support, sit on a folded blanket, bolster, or pillow and keep your knees slightly bent. Draw your chest toward your toes as much as is comfortable, placing your hands on your ankles, calves, or blocks outside your legs in Seated Forward Fold. Keep your back straight or let your upper back round. Take a few breaths here, then slowly roll up.
(Photo: Courtesy Ramoni Overton)
2. Bridge Pose
Lie on your back with your knees bent and your feet flat on the mat about hip-distance apart. Rest your arms by your sides with your palms facing down. Press into your hands and feet as you slowly lift your hips off the mat as much as is comfortable in Bridge Pose. Take a breath or two here, then slowly lower your hips back to the mat. If it feels good, repeat it once more.
(Photo: Courtesy Ramoni Overton)
3. Reclined Hamstring Stretch
Still lying on your back, straighten your right leg and reach your foot toward the ceiling (keeping your knee slightly bent for more lower back support). Grasp the back of your right thigh with your hands or wrap a strap or belt around your thigh and hold onto either end of the strap. Slowly bend your right knee and straighten it a few times.
(Photo: Courtesy Ramoni Overton)
4. Figure 4
From Reclined Hamstring Stretch, place your right ankle on your left knee in a Figure 4 shape. Stay here or lift your left foot off the mat and interlace your fingers behind your left thigh in front of your left knee, or wrap a strap around your left hamstring and hold onto either end. Take a few breaths here, then slowly lower your left foot back to the mat. Step your right foot next to your left foot.
Repeat Hamstring Stretch and Figure 4 on the left side.
(Photo: Courtesy Ramoni Overton)
5. Knees to Chest
Still lying on your back, draw your knees toward your chest and wrap your arms around your legs. Take a few breaths here.
(Photo: Courtesy Ramoni Overton)
6. Supine Spinal Twist
From Knees to Chest, lower both knees to your left side, letting your bottom leg rest on the mat, a bolster, block, or pillow. Open your arms in a cactus position and draw your right shoulder toward the mat in Supine Spinal Twist. Take a few breaths here, then return to center and repeat on the right side.
Return to center with your feet planted on the mat and your arms resting at your sides. Take a few deep breaths, noticing whether you’ve let go of a little lower back tension.
Ref: https://www.yogajournal.com/practice/five-minute-yoga-for-back-pain/
