Yoga Tips
Yoga for back pain: 5 gentle poses that actually help
July 27, 2026 · 1 min read
Back pain is often the result of too much sitting and too little movement. Yoga — done gently — is one of the kindest ways to relieve it. Here are five beginner-safe poses. Move slowly and never push into pain.
1. Cat–cow
Gentle spinal movement that lubricates the whole back. Do it slowly with your breath.
2. Child’s pose
A resting stretch that lengthens the lower back and calms the mind. Stay as long as feels good.
3. Sphinx pose
A soft backbend that strengthens the lower back rather than compressing it.
4. Supine twist
Lying down, drop your knees to one side to release tension along the spine.
5. Knees-to-chest
Hug your knees in and rock gently — a soothing way to finish.
A gentle reminder
If pain is sharp or new, check with a doctor first. Yoga helps tension, not injury.
I teach gentle, beginner-friendly Hatha online — perfect for stiff backs. See the classes.