Move · Videos · Yoga · 16 min

Gentle Yoga for Lower Back Pain

Gentle Yoga for Lower Back Pain — video by Yoga With Adriene Play · 15:46

Video by Yoga With Adriene on YouTube · Open on YouTube

A short, gentle sequence for a stiff or sore lower back: knees-to-chest rocking, pelvic tilts, seated rounding, a low lunge for the hip flexors, a soft forward fold and a reclined twist.

  • 16 min
  • Beginner
  • Low impact (no jumping)
  • mat
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Step by step 10

Tap a time to watch that step in the video.

  1. Lie on your back and breathe, then hug the knees in and rock or circle them gently rather than squeezing. 0:47
  2. Pelvic tilts: feet on the floor, arms overhead, gently rock the pelvis to arch then flatten the lower back. 3:20
  3. Optional: cross the ankles, hold the feet and rock along the spine; skip this if your back is sensitive. 4:59
  4. Sit cross-legged on a blanket: lift the chest as you breathe in, round forward chin to chest as you breathe out. 5:48
  5. Right low lunge: back knee down, hips sink to open the front of the left hip, then a gentle half split. 7:10
  6. Left low lunge: open the front of the right hip, with a block or book under the hands if the floor is too far. 9:26
  7. Forward fold: step the feet together, keep the knees well bent and let the head hang. 10:56
  8. Reclined twist: hug the knees in, arms out wide, and let the knees fall gently to the right. 12:32
  9. Twist to the left side, keeping some space between knees and chest and letting gravity do the work. 14:05
  10. Finish with a long stretch on your back, or roll over into child's pose with a gentle rock. 14:39

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Rock and circle the knees gently rather than squeezing them in hard
  • Keep the knees well bent in the forward fold and let the head hang
  • Skip any move your back does not like and stay with the breath

What it works

Tap an area for more videos that work it.

Joints it uses 2 takes load

  • Hips takes loadlow lunge hip stretch each side, hanging fold
  • Knees takes loadlow lunge on one knee each side, all fours
  • Shoulders moveslight weight on hands in all fours and lunge
  • Wrists & hands movesall fours, hands down in low lunge
  • Upper back movesseated rounding, optional rock and roll
  • Lower back movesknee rocking, pelvic tilts, folds, reclined twist
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.
  • Rounding or twisting the back. With osteoporosis or a back problem, move smoothly and within comfort, and ask a physio which suit you.

Easier option from the coach: Skip the rock-and-roll; block under hands in lunge; keep knees bent in the fold

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Yoga With Adriene; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety