Five Minute Sequence for Back Pain

No one enjoys having a sore back, but sometimes it just happens. It can be hard to ever get comfortable, no matter what you try. Stretching and yoga might bring some relief, so give these poses a shot and stretch it out! It only takes five minutes, so what do you have to lose?



Move through these two poses at a gentle pace, going as fast or as slow as you need to. Take time to focus on the upper back on one round, middle back on the next, and low back on the third round. For cow pose: start in tabletop. Drop the belly towards the floor, lift the heart and the crown of the head up, and let the hips turn up. To transition to cat pose: bring the bellybutton in towards the spine and round the back up like an angry cat. The gaze here is towards the belly button. Cycle between these 2 poses for 5-10 rounds.

Sphinx Pose

Lie on your mat, belly facing down. Plant your elbows underneath your shoulders, and extend your forearms out straight. Lift up the heart and crown of the head. Hold for 5-10 breaths, and then lower back down onto the mat.


Downward Dog

Make an inverted V with your body. Hands are shoulder width apart, feet are hip distance apart. Ground down all four corners of feet, and press into all four corners of the hands. Send the hips as far up and back as they can go, lengthening the spine. Gaze between the feet, letting the neck relax down.


Standing Back Bend

Start in mountain pose, standing tall. Make a goalpost shape with your arms, and bend the upper spine behind you, going only as far as is comfortable. Hold for 2-3 breaths and slowly come back to standing.


Restorative Bridge Pose

Lie down with your back against your mat, and bend your knees up so the soles of your feet are touching the mat at hip width distance. Bring your heels in just close enough to your body that you can brush them with your fingertips. Lift your hips up a few inches and place a block (or book or pillow or something block sized) underneath your sacrum. Hold the pose for up to 5-10 breaths, or up to five minutes. You can also lift the hips up and press down into the heels, and not use the block. In that case, you hold for 5-10 breaths and then lower the hips down.

I’d love to hear: what brings relief from back pain for you?