Feel Better in 10 minutes—Morning Yoga for Lower Back Pain
Are you suffering from back pain and looking for natural ways to heal it? You’ll be happy to know that yoga has a simple solution to offer. And guess what? It doesn’t take more than 10 minutes. Yes, you heard that right. Today, I will share this beautiful morning yoga for lower back pain that will instantly give you relief from your lower back stiffness issues. The best part is that it doesn’t need fancy props—all you need is a yoga mat or even a plain carpet. Just keep in mind that if you’ve been diagnosed with medical spine issues, please consult your physio before performing these exercises.
10 Minute Yoga For Lower Back Pain
Here are six yoga poses that I personally include in my daily routine to ensure a healthy and flexible back.
1. Cat Cow Pose (1 minute)
– Start by getting on your hands and knees on the yoga mat, with your hands under the shoulders and knees under the hips.
– Take a deep inhale and drop your belly towards the floor. Lift your chest and tailbone towards the ceiling and look slightly up. This is cow pose. Stay here for 5 seconds.
– Exhale and round your spine up towards the ceiling by pulling your belly in and gently dropping your head towards your chest like a cat. Again, stay here for 5 seconds.
– Repeat this flow five to 10 times for around a minute, moving slowly between the two poses with your conscious breath.
2. Child’s Pose (1 minute)
– Start by kneeling on the yoga mat, sitting back on your heels and letting your big toes touch each other.
– Lean forward slowly, bringing your chest down between your knees — you can spread your knees wide for more room.
– Rest your forehead on the floor, allowing your back and shoulders to soften.
– Reach your arms forward with palms facing down, touching the mat, or you can rest them by your sides with palms facing up, whatever feels comfortable to you in the moment.
– Hold this pose for four to 12 slow breaths, focusing mindfully on every inhale and exhale.
3. Knees To Chest Pose (1 minute)
– Start by lying on your back on the yoga mat.
– Bring both your knees towards your chest.
– Wrap your arms around your shins, knees or thighs, whatever feels comfortable to you, by gently holding them close.
– Keep your shoulders and back flat on the mat, allowing your neck to be long and relaxed.
– Hold for 20 to 30 seconds, taking slow, deep breaths into your belly.
– You can even gently rock side to side to massage your lower back for deeper relaxation.
4. Supine Twist (2 minutes)
– Start by lying on your back with your arms stretched out to the sides like a T shape.
– Bend your knees, pull them towards your chest, and slowly let them fall to the left side.
– Try to keep both your shoulders firmly on the yoga mat.
– Turn your head to the right, looking towards your right hand.
– Hold this pose for five to 10 breaths, and then switch sides and repeat the same.
5. Pelvic Tilts (2 minutes)
– Start with the most basic version where you lie comfortably on the mat, knees bent, feet flat on the mat, and arms at your sides.
– Take a deep inhale, and while exhaling tighten your abdominal muscles by pushing your belly button and lower back towards the mat.
– Hold this for six to 7 seconds and then release.
– You can repeat the same for around 10 to 15 rounds, slowly moving between your inhale and exhale, which is tightening and releasing.
6. Standing Forward Fold (2 minutes)
– Start by standing tall on the yoga mat with your feet hip width apart and knees slightly bent.
– Take a deep inhale and raise your hands up, and while exhaling attempt to fold and go down towards the mat, hinging at your hips and not your waist.
– Let your head and neck hang in a relaxing way.
– You can either place your hands on the floor, or touch your shins, or even hold opposite elbows.
– Remember to keep your knees slightly bent if your hamstrings feel tight to protect your lower back from taking all the weight.
See, I told you—this morning yoga for lower back pain is really easy to perform. And didn’t I tell you that as a combination, they take less than 10 minutes on a daily basis, which is actually quite doable and something that I will urge you to do.
As a bonus, I’ll suggest you do these poses on an empty stomach, right after you wake up, definitely before consuming coffee. It’s okay if you can’t follow it for a whole week, but I do want you to try it for at least four to five mornings in the coming week to see a difference. If a pose hurts, please skip it. One week of short practice is usually enough to ease lower back stiffness, especially when it’s mild.
⭐ Tip: Bookmark this post so that you can revisit it and repeat it tomorrow to get faster results.
Also, feel free to comment below if you have any questions—I’ll be happy to answer them. I look forward to hearing positive feedback from your end after you’ve regularly experimented with this morning yoga for lower back pain routine.
And also, how can I forget? The best way to do it is to always do it with a smile on your face—that just amplifies the whole effect. All the very best to you. May you find yourself healthier and happier than before.
