Do you suffer from back pain? Sit at a desk or in your car all day? Then you MUST try this routine (be sure to complete the FULL session for all the amazing benefits)! Help relieve and prevent future back pain with this back-friendly beginner yoga flow.
Many yoga practices include an overemphasis on the forward flexion movement of the spine, which can actually exacerbate back pain issues. This gentle practice focuses on extension poses and exercises in addition to building strength and flexibility throughout the body to help support and protect the spine.
Of course, not all exercises are suitable for everyone. If you are working with a specific back injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from back pain regularly, be sure to consult a professional for an expert diagnosis.
Level: Beginner-Intermediate
Equipment: A mat is recommended Intensity: Low
Gently relieve back pain and help prevent it from occurring with exercises like:
Mountain Pose
Standing Flow
Standing Spine Extensions
Chair Pose
Standing Cat/Cow Stretch
Half Sun Salutation
Quadruped Opposite Arm and Leg Reach Balance
Cat/Cow Stretch
Downward Facing Dog
Modified Downward Facing Dog
Sphinx Pose
Cobra
Child’s Pose
Bridge Pose
Reclining Pigeon
Modified Pigeon Pose
Happy Baby Pose
Half Pigeon Bridge Pose
Pigeon Lower Abs Crunch
Bow Pose
Spine Extension Reach
Child’s Pose
Savasana
Standing Roll-Up
I am amazed once again. I bought 10 pounds down and it is fantastic for when you are at the top of your game. My depression and worry about my back has been almost eradicated after one session. You are a legend. So grateful
I was hoping to alleviate only some of my lower back pain, so I was amazed that it’s almost completely gone after just one session. I have been in the habit of working out every day and overdid it, which is how my lower back came to be in so much pain. I didn’t want to get out of the habit, so I Googled stretches for lower back pain with Jessica Smith’s name and found this video. I will be adding it to my other Jessica Smith exercise plans. I can’t thank you enough! I feel like a brand new person!
Sounds great. Somehow I’ve lost strength in the lower pelvic back area–been doing modified pigeons and other hip openers, but they haven’t loosened or strengthened that area. 🙁