Yoga for Back Pain Relief and Prevention – A 40-Minute Flow for All Levels

by | May 2, 2015 | 3 comments

GET OUR “GENTLE YOGA FOR FLEXIBILITY, BALANCE + MOBILITY” DVD (designed in conjunction with a back pain specialist) here

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


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


Standing Roll-Up


Yoga for Back Pain Relief and Prevention

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  1. Elizabeth cowey

    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

  2. Laura

    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!

  3. Julie

    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. 🙁


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