Coming Back From Injury: Lower Back

Lower-back injuries are remarkably common—affecting an estimated 60–80% of adults at some point in their lives—so it’s important to give yourself time, space, and patience as you heal. When you’re ready to return to movement, the Return to Practice series offers a thoughtful path toward rebuilding mobility and strength with lower-back safety at the forefront. Beginning with reclined stretches and supported standing work, you gradually layer in gentle twists, accessible backbends, careful forward folds, and eventually stabilized Sun Salutations. The program is designed to be interspersed with low-impact activities like walking, which can support circulation and reduce stiffness as you recover. Each class blends alignment, breath, and mindful pacing to help you re-enter your practice with steadiness and confidence. Please note: This program is for those returning to practice after lower back pain looking to relieve discomfort and does not support injury management. We suggest consulting with your doctor or physical therapist before practicing if necessary.