It’s no secret that many of us deal with some form of back pain in our day-to-day lives. For some, it’s a persistent, nagging, achey kinda pain that seems to never go away. Others, back pain arises after sitting for too long and not maintaining proper posture . And others, it’s an intense pain that’s very debilitating. And still others, back pain could be from too much load or too much force while doing another activity.
Whichever way you slice the pie, back pain is a pretty universal experience, and with sitting becoming the new normal, we need simple practices to help us soothe the discomfort, rejuvenate the spine, and bring more freedom into the back body. This is the purpose behind this 15 minute practice for low back relief!
This yoga class is actually a shorter version of a much longer class (see link above), but it’s still just as potent to shift your physical and energetic state away from the grip of pain and towards the sensations of grace and ease. The sequence includes simple postures that counteract one another, kinda like a yin yang effect for the body, and we hold each pose for 1-3 minutes. You can expect a mix of strength and softness, mixed with an emphasis on using the breath to create presence and breathe the discomfort, tension, and pain out of your body.
Below is quick snapshot of the sequence, feel free to use it and guide yourself through it too:
- Sphinx pose – 3 minute hold (awesome with a bolster behind the arms)
- Sphinx with heels to glutes -1 minute hold
- Crocodile – 1 minute hold (great with a bolster under the hips)
- Forearm plank – 1 minute hold
- Windshield wipers with legs on the belly
- Child’s pose – 1 minute
- Knees into chest + circles while lying on the back
- Supine twist
- Pelvic breathing syncing your arms with the movement and breath
Lastly, before you unroll your mat and give your low back all the love (and really, your entire being), this class doesn’t need to be reserved for only those with back pain or only those instances when you’re in pain. It can absolutely be used as a preventative tool to keep your spine and back and body happy, so please use it regularly!
Now unroll your yoga mat please, and let’s begin the practice.
Hey! I’m Allie.
I’m a self-growth student, freedom-seeker, yoga teacher and the founder of a tight-knit online yoga community: the Body Mind Soul Studio. I’m here to teach you how to transform your life on-and-off-the-mat with a holistic yoga practice.
I wanna learn it all!
The Yoga Reset Guide is my FREE 7-step journey to deepen your practice and recenter your body, mind and soul. Self-paced, no equipment necessary, perfect for beginners AND veteran yogis.