NIH-funded trials found that 12 to 24 weeks of yoga designed for back pain reduced pain and disability about as well as physical therapy. This sequence moves the spine gently, strengthens the back and hips, then releases tension.

Practise safely

Stop if pain shoots down a leg, or if you feel numbness or tingling.
With a slipped disc or sciatica, skip deep forward bends and get a physiotherapist’s advice first.
Move slowly and stay well within a pain-free range.

The sequence

1. Cat–Cow

Marjaryasana–Bitilasana · 2 × 40s

Warms up and mobilises the whole spine.

Come onto hands and knees, wrists under shoulders, knees under hips.
Inhale: drop the belly, lift the chest and tailbone (Cow).
Exhale: round the back, tuck the chin and tailbone (Cat).
Flow slowly with the breath.

2. Knees to Chest

Apanasana · 2 × 30s

Releases the lower back muscles and sacrum.

Lie on your back.
Hug both knees towards the chest and hold your shins.
Keep the head and shoulders relaxed on the floor.
Rock gently side to side if it feels good.

3. Bridge

Setu Bandhasana · 3 × 20s

Strengthens the glutes and back muscles that support the spine.

Lie on your back, knees bent, feet hip-width apart near the hips.
Press into the feet and lift the hips slowly.
Keep the knees pointing forward; arms rest by your sides.
Lower down one vertebra at a time.

4. Sphinx / Low Cobra

Salamba Bhujangasana · 2 × 30s

Gently strengthens the lower back and restores its curve.

Lie on your belly, elbows under shoulders, forearms on the floor.
Press the pubic bone down and gently lift the chest.
Keep the shoulders away from the ears and the neck long.

⚠ Keep it low; stop if you feel pinching in the lower back.

5. Child’s Pose

Balasana · 1 × 60s

Lengthens and relaxes the back muscles.

Kneel, bring the big toes together and knees apart.
Fold forward and rest the forehead on the floor or a cushion.
Stretch the arms forward or rest them by your sides.
Breathe into the back of the ribs.

Home care & lifestyle

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Keep moving

Stay active and carry on with daily activities as much as you can. It helps you recover faster than resting.

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Cold for new pain

An ice pack or frozen peas wrapped in a tea towel eases pain and swelling.

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Heat for stiffness

A wrapped hot water bottle or heat pack relaxes stiff joints and muscle spasms.

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Pain relief that helps

Anti-inflammatories like ibuprofen can help if they suit you. Paracetamol on its own is not recommended for back pain; ask a pharmacist.

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Gentle regular exercise

Walking, swimming, yoga and pilates all help ease back pain and keep it from coming back.

Try to avoid

Staying in bed for long periods
Carrying on with an exercise that makes the pain worse

See a doctor if

No improvement after a few weeks of home care
Pain stops you doing everyday activities
Pain is worse at night or does not ease with rest
You have lost weight without trying, or notice a lump or swelling
Pain is between the shoulder blades rather than the lower back

Get urgent help if

Pain, tingling, weakness or numbness in both legs
Numbness around the genitals or bottom, or new trouble peeing or controlling your bowels
Back pain with chest pain, fever or feeling very unwell
Pain that started after a serious accident

Yoga for Lower Back Pain