Yoga for back pain

This gentle flow moves at a steady pace, with an emphasis on powering up the core, especially the back half. Learn to stabilize your back as you move dynamically through balance poses and lower body stretches while building grounded strength. Props Needed: A blanket and a strap.

Explore a range of poses that contribute to strength, stability, and openness in the sacrum and low back. Find length with lateral stretches, gently strengthen with backbends, and activate your core and legs to fortify and protect the lumbar spine. Class begins with a floor sequence, moves to standing, and also explores a variety of kneeling poses. Props Needed: A strap. Props Suggested: A block and a blanket.

A practice to build lower back strength and soundness, while increasing integrity for the whole spine. More advanced students will also benefit from this sequence of postures, which is intended to build a foundation for a lifetime of lower-back comfort as well as greater postural freedom and awareness. Props Needed: A block and a strap.

This is my own gentle go-to sequence when my lower back feels tweaky. I call it 'symmetrical yoga', and it's saved me many times! To regain balance and stability in the pelvis and low back, you'll hold symmetrical poses such as down dog, plank, dolphin, sphinx and forward bend. You'll also practice some gentle pelvic tilts while in bridge and kneeling, to gently bring back motion in your lower spine.

A short sequence to use concentrated technique to help clear low back pain. The information contained on YogaGlo's website is of a general nature and cannot be a substitute for the advice of a medical professional. We urge you to consult with a physician or other health care professional before engaging in any physical activity, regimen, routine, program or exercise that may be presented in these materials. YogaGlo does not give medical advice or engage in the practice of medicine.

Low back aching or sacrum unstable? This practice uses a block and series of poses to help support stability in the low back through core strength, gentle stretches and supported forward folds and backbends to focus on carefully articulating the spine and creating stability.

Muscular low back tightness can sometimes be helped through alternate strategies. By focusing lower in the kinetic chain (hips and hamstrings) we make more space for the low back to relax. This gentle class focuses on easygoing hip and hamstring opening that leads up to standing Uttitha Hasta Padangustasana. Props needed: Strap and 2 blocks.

This vinyasa practice will help unwind tension from your back. The continuous, reasonable pace of the practice...not too fast, not too slow...will keep you moving, yet allow each pose to be completely developed. You'll do about 40 minutes of various twists before transitioning into a progressive sequence of backbends. You'll feel cleansed and light after savasana.

This gentle, slow-paced class emphasizes stability in the low back while the limbs move freely. Learn to trust your body again when you're ready to return to the mat with a series of asymmetrical and balancing poses that concludes with a supported savasana. Props Suggested: Two blocks and a bolster.