Yoga can help you relieve tension and pain in your back and prevent further injury. Yoga is a great way to strengthen your core and stretch your muscles. You can also manage chronic back pain by learning to relax and reduce your stress. We created this list because it is difficult to find free yoga videos that heal the spine and back.
Before you begin a yoga class, you must understand and identify the cause of your back pain. A gentle practice may be helpful if you experience mild back discomfort. Yoga is an excellent therapy for chronic, acute, and severe conditions. You should consult your doctor before beginning. If you experience sharp, intense pain or tingling in your hands and feet, stop immediately and modify your posture. You should consult a professional if your condition does not improve or worsens.
Yoga poses commonly used to treat back pain include Cat-Cow (Downward-Facing Dog), Sphinx, Cobra, Bridge, Half Lord of Fishes, and Supine Spinal Twists. We recommend that you practice these poses first if you’re new to yoga or are rusty with it.
Best yoga videos for back pain
This list is limited to videos that deal with general back pain, tension, and discomfort. We will soon curate similar lists of videos that address more specific back issues, such as low back pain or neck and shoulder pain.
Yoga for Back Pain with Adriene
This 30-minute class starts on your back, with a few deep breaths and gentle leg warmups. The practice continues with a series of poses that include knee-bending variations. This helps to stretch back muscles. The class concludes with a few deep breaths in Shavasana.
Yoga For Back Pain With Savannah by YOGATX
The class begins on all fours with gentle leg stretches and twists. The course starts on all fours with core strengthening exercises and gentle back stretches. The video concludes by standing up with some conscious breathing.
Yoginimelbourne offers yoga to relieve back pain
This gentle 15-minute exercise will require a block. This sequence consists entirely of back poses. The class starts with some breathing exercises and several hip and leg stretches. The practice continues in Shavasana with a few supine twists, some variations of bridge pose, and some supine twists.
Yin yoga class for back pain & stiffness with Kassandra, by YogiApproved
This 45-minute yoga class will require a bolster, block, or firm pillow. The six-pose sequence begins with the puppy dog and moves on to Sphinx, threading the needle, Seal (supported Bridge), Knee Down Twist, and Supported Bridge. This practice concludes with Shavasana, followed by a brief seated meditation.
Boho Beautiful Yoga: Back Strengthening and Recovery Yoga
This 15-minute gentle yoga video will help you strengthen and stretch your lower and upper back. This class combines deep stretches and strengthening movements to relieve back pain.
Yoga for Back Pain with Bird
This 20-minute Yoga routine includes a series of gentle supine poses and warmups. The second half comprises Cat/Cow, Child, Revolved Hero Pose, and Seated Yoga Mudra.
Yoga for Back Pain Relief with Yana
The primary yoga sequence in this 18-minute video is designed to relieve back tension, stiffness, and discomfort. The video begins with Cat/Cow, Puppy Dog and includes hip-opening stretches such as Pigeon and Bound Angle. The class concludes with Shavasana. For best results, you are encouraged to perform these postures regularly.
Yoga for Back Pain Relief with Heather
This video will require a yoga book or block and pillows. Heather starts seated with some mindful breathing. She then moves through basic warmups and simple yoga positions. This 28-minute practice aims to “stretch, strengthen and relieve the muscles in the lower and middle back.”
Yoga for Back Pain – All levels by YogaCandi
This class starts with a seated meditation followed by neck and shoulder warming-ups. This is our most creative sequence, incorporating several Asana variations. This practice aims to “twist and stretch with ease, to release muscular tension and stress.”