7-Minute Yoga for Lower Back Pain
Slow, floor-based poses that gently move and strengthen the lower back — no deep backbends, nothing forced.
- Time
- 7 min
- Poses
- 10
- Level
- Beginner
The sequence
- 18 rounds
- 28 breaths
- 36 breaths
- 44 breaths
- 54 breaths
- 65 breaths
- 7Supine Twistleft side8 breaths
- 8Supine Twistright side8 breaths
- 98 breaths
- 1012 breaths
Why this flow works
Most everyday back stiffness responds to gentle movement rather than rest. This flow alternates small spinal movements (cat-cow), easy extension (sphinx, cobra), glute work (bridge) and relaxed twists and stretches, so the back gets both motion and support. If you have sharp, radiating or worsening pain, see a clinician first.
General wellness information, not medical advice. Move within a comfortable range and stop if anything causes sharp pain.
