Yoga For Lower Back Pain | Yoga With Adriene

Hey everyone. Welcome to Yoga With Adrian.
I am Adrian. And today we have a sequence for the lower back. This is something that
you requested and I think it’s awesome and really dear to me because I very much believe
in the healing power of yoga — practice, keyword, practice. So I encourage you — invite
you to try this video more than once. And embrace the repetition. You might favor the
video or click the ad to tab below so you can find it more easily. But this is something
that I think if you practice regularly, will really provide you some yummy benefits, and
hopefully get you living pain free, in the back. So let’s check it out. Shall we? Hop
on the map and let’s learn yoga for lower back pain. Alright my friends, we’re going to start flat
on our backs today. Using the support of the Earth to tend to the lower back. I just love
all poses on the back because it reminds me that we are supported. So, if you want to
go there with me. If you want to go — oh nevermind, can’t sing that — explicit lyrics.
If you want to go there with me you can just kind of take a deep breath in and already
just feel relief from the idea that we are supported — by the mat, by the Earth, by
this moment. Feel like a little bit of consciousness goes a long way. So, take a deep breath in. Long exhale out.
Then slowly we’re going to wrap the arms around the shins. Might interlace the fingertips
here. And nice and slow, let the knees come in towards the heart. So if the lower back
is already starting to talk to you, you have a couple options. Palms can come to the knees.
This is great. Or again, we can interlace. Now rather than hardcore squeezing, just breathe
here, relax the shoulders down. Let the weight of the elbows drop. And we have two options.
We’re gonna rock a little side to side, just kind of massaging the lower back. Not squeezing
like I do normally in Hatha yoga, but just kind of letting the space be. So I have an
option here, or I have the option to draw circles with the palms. So just take a second
here on your own, because everyone’s different — so hard to do yoga for this and yoga for
that, because everyone’s different — everyones’s experiencing different sensations. So just
try to honor that and I’ll encourage you to listen to your body, be gentle, and of course,
modify up, modify down as needed. So what we’re doing is drawing circles with
the palms on the knees one way and in the other. Or, we’re fingertips interlaced, going
left to right. Might even linger on one side if that feels good. And then close your eyes.
Look away from the video, and just take a second to feel both these things out. To check
in with the lower back. Make sure you’re breathing deep. Awesome. Then when you feel satisfied, slowly overlace
the soles of the feet to the mat. And we’ll inhale, reach the fingertips all the way up
and overhead. Nice and easy. We’re gonna just rock the pelvis here. So, I’m gonna rock the
pelvis so that the lower back becomes kind of a rainbow over my mat. If I wanted I could
slip my hand underneath, there. And then I’m just gonna rock the pelvis here. Get sassy.
So nice and easy we can bend the elbows as I tuck the pelvis. And then exhale, tailbone
down. Navel stretches long, belly stretches long. And then we switch. Doesn’t even matter what you’re inhaling on
and what you’re exhaling on. Just breathe deep. And I’m sure this is gonna look great
on the video. But we’re just kind of coming into, almost a little sensual pelvic rock
here. But it’s awesome because we’re massaging the top of the buttocks here. And we’re just
loosening up, finding a little soothing movement for that lower back. Staying grounded to the
soles of the feet. Just do a couple more, stretching the belly long, as the lower back
lifts up. And then maybe drawing the navel down as we lenghten into the tailbone, lower
back flush with the mat. Do a couple more on your own. Like a baby bridge, baby setu
bandhasana experience. Cool. When you feel satisfied with that — I got
a little zen’d out there out there — when you feel satisfied, we’re gonna lift the knees
back up, and we’re gonna cross the ankles, and we have an option here. If you’re really
tending to lower back relief, skip this, rock to one side and come sit up. If your lower
back feels tight, and you feel like this might be good, join me in a little rock-n-roll up.
So I’m gonna grab the outer edges of the feet and begin to rock a little, front to back.
If it feels like that’s yummy, do it a couple of times, massaging the spine — remember
it’s all connected. If this is a great way to just kind of relieve tension, then stretch
and soothe the spine. Now if you’re a little more sensitive today, again, we’re all different
approaching this different, then just skip that move and come to cross-legged position,
which is where we will all meet. I have a blanket here, conveniently. I’m gonna
lift my hips up on. You can use a towel or blanket, or nothing at all. As we come to
cross-legged, and bring the palms to the knees here. Nice and easy-breezy, we inhale, press
the palms into the knees. Extend through the crown of the head. Lift your heart, just open.
Then on an exhale, chin-to-chest, navel draws back towards the spine. We come into what
I call Mr. Burns pose here, rounding forward. Breathe, breathe into the back. And then inhale,
extend, tagging a little weight in the elbows here. Open the chest, the heart, and exhale.
Same thing, chin-to-chest, rounding forward. Go ahead and catch the weight in the palms.
And take a couple breaths here. Stretching the skin of the back. The breath can be so
healing. So take some nice, long, smooth, deep breaths here. And then slowly we’ll rock
all the way back up, and come to all fours. Nice and slow, take it easy, honor the body,
enjoy this practice, this time. So we’re gonna come to all fours. If you want
you can sneak in a gentle Cat Cow here. Then we’re gonna take the right leg and lift it
gently all the way up into a lunge. Now again, if the lower back is tight, breathe deep.
If the lower back is tweaking, you might, save this. I mean I just don’t want anyone
with lower back pain to do anything that they don’t want to do. So just listen to your body,
and breathe. I’m going to heel-toe, heel-toe my right my foot out a little bit wider than
I would normally in a runners lunge. You might even turn the right toes out slightly. And
we’re gonna bring both palms in towards the centerline. Now, I’m gonna curl my left toes under, walk
my left knee back, and slowly sink into the hip. So what I’m doing is — this might seem
a little counter-intuitive. But I’m streching the front of that left hip-crease. The psoas
here that wraps, literally from here to here which often causes some crabby, crab crap
in the lower back. So we’re finding a nice opening in the front of that hip-crease. We
have the palms here to support us. If you want, if you have a block, or a book, and
this is just too much for you, you can lift the Earth up to you, baby. Yeah. Four fingertips
is always good. Now breathe. Finding what feels good, again
we’re focusing on deep breathes. And opening the front of that left hip-crease, the psoas.
If, feels right, you might lift that knee for a pulse or two. But if we’re super-tight
then that might not be an option. And you might stay up nice and lifted. Couple more
breaths here. Smile. Relax the skin in the face. We got this. Then to come out we’ll
come on to the fingertips. Send the sit bones back for a little stability as we walk that
right heel in. And then we’re just gonna take it for a nice little counter-pose here. Right
heel stays in the Earth, as we relax the weight of the head over. Pulling the right hip-crease
back. This doesn’t have to be a deep stretch guys. In fact, if we’re tending the lower
back we should keep it nice and spacious, nice and easy. So one breath here with the
weight of the head over. Remember it’s all connected. Cool. Then we’ll rock back onto that right foot.
Come to all fours. And nice and easy, gingerly switch to the other side. Cool. So then the
heel-toe, heel-toe the left foot out now. Both palms come in towards the center line.
Take it nice and slow, fine integrity. And then I will curl the right toes under, walk
that right knee back. And check out, what it’s like on the other side. So again, I’m
focusing on the psoas muscle or we can just kind of bring your awareness to the front
of that right hip-crease. Stretching it nice and long. Using the breath, to breathe, you
might lift that back knee. Again, as we said before we might lift the Earth to us. If it’s
really tight that might be why your lower back is hurting. So, opening up through the
front body a little bit to provide relief, in space, for the lower back. Ding.One more
nice, long, smooth, deep breath here. And then we come out. Nice and easy lifting the sit bones back.
Walk the left heel in towards the centerline, and release over again. We’re not sinking
all the way back. This isn’t power yoga. We’re just checking in. So keep a nice spacious
vibe going on here. Weight of the head comes over. We breathe. And then we roll through
the left foot. We use the fingertips for stability. And this time we’re gonna step that right
foot all the way up to the left for a forward fold. Now, rule of the game here is please, please,
please my friends keep your knees bent. Bend those knees, keep them soft. They can be super-bent
generously. Then I’m gonna take my hands to the belly, draw the belly in just slightly.
And let the weight of the head hang over gently. Oh yeah baby. Release the fingertips. If you
have a block you can kind of rest it here, or a book. This is not about the palms touching
the Earth. They can go whereever they need. This is about feeling grounded through the
soles of the feet, and then finding spaciousness in the lower back. So we breathe here. We
use the exhale to let go. We find a little weight in the sit bones, and we use that inhale
to maybe really feel expansion in the lower back. The exhale to ground down, find stability.
Can grab the elbows here if you like. Let’s take one more nice long deep breath in, and
then we let it all go. To come out of this forward fold today, we
release the palms or the fingertips to the mat, by bending the knees generously. And
then slowly, nothing fancy here, come back to all fours. Cool. Cross the ankles, nice
and easy, we walk it back through. Texas. And come back to the back for our final posture
for the lower back. Yea. Hug the knees into the chest. Feel that
space. Yeah. Starting to feel better. Starting to feel good. And then we’ll send the fingertips
left to right. You know I like to call this Texas T. And we’ll scoop the tailbone up,
draw the knees up towards the heart, and then this is not about forcing. This is about,
again, gentle, finding ease, creating space in the lower back. So I’ll gently melt the
knees towards the right side. And rather than keeping the knees practically hugging up towards
the heart like we normally do, give yourselves a little more space. So again, rather than
drawing the knees all the way up here, I’m letting myself have a little more spaciousness,
a little more, just space. So I breathe here. I can take that left palm, of course, guide
it a little deeper into the posture. I’m breathing now again, into that psoas lower back, outer
edge of the hip. Yummy. So I’m encouraging us to start here as a way
of just again, moving with ease but you can, of course, hug the knees up and play with
anything in between. Couple more breaths here, you might turn to rock onto the right ear.
Then on an exhale, nice and easy-breezy. Melt it back through center. Itch your nose if
you have an itch, and then send it to the other side. Here we go. Again, I’m giving myself a little more space
using the right palm to guide and get a little deeper. I’m not anchoring anything. I’m just
kind of letting gravity do its job. Nice, long, smooth, deep breaths. Turn it onto the
left ear if that feels good. Softening through the face, and again, we breathe. Cool. Gently, making your way back to center, you
can end with a nice flat back full-on body stretch. Or, so ask yourself what feels better.
Open, or we’ll turn over onto our bellies and come into a Child’s Pose. Belly comes
to the top of the thighs as we release here. This is so great for lower back. You can do
this in your bed. Find a little gentle rock. If you need even more space you can bring
the knees out here with the part and hang out here. Sometimes even fingertips between.
Nice. And you wonder why they call this the Child’s Pose? hmm? So, I say find a nice yummy
place to end for you here now, and enjoy.


  1. Throwing it BACK to YOGA FOR LOWER BACK PAIN today. Share with someone you love or enjoy this healing sequence for yourself! #preventativecare #findwhatfeelsgood 

  2. Wow great relieve for that lower back. Just perfect taking a couple of minutes to relax

  3. Please is you have yoga for pcos plz send a link i really need it thanks

  4. Did anyone almost scratch there nose lol

  5. well I cannot do these positions without chronic pain making me feel no hope for getting better which is brilliant

  6. My cat and my dog love these exercises! Mom is so accessible.

  7. Whenever I feel back pain or stiffness in any body part, I type "Yoga with Adriene" on youtube.

  8. A truly amazing workout.

  9. This was heaven for my back! Thank you so much

  10. This is perfect for me! Have chronic back pain, but seem to be in a particularly painful time with my lower back lately. Chiropractor suggested GENTLE yoga. I knew you'd have the right segment and this is it! Sweet relief. Did 2 times in a row, once on bed and once on carpet with yoga mat. Feels great…healing for sure! Thank you!

  11. Thank you 🙂

  12. Dear Adrienne ! You are a great and funny yoga teacher. I noticed myself laughing out loud with some of your comments about the positions. I’ve done a lot of yoga sessions and yoga retreats the passed years on different continents, but this was one of the first times that listened to my body after the first session.You helped merelax and relief my back pain a little. You most definitely know what you are doing.

  13. My back is killing me

  14. Thank you! I really like how you mentioned breathing out to help stay rooted, I don't think anybody's mentioned that to me before and it really helps keep balance.

  15. Sei un amore!!
    Tanta Luce
    <3 <3 <3

  16. I love your videos!!! Did this on my patio on a nice, peaceful Saturday morning. Thank you, Adriene!! ♥

  17. My hubby suffers from neck and back pain and is having problem assisting his legs, but when I discovered this back pain guideline, "Kenzαnο αyb" (Google it), all the stated problems are settled consequently. He said it gives the ease and comfort he wants while sleeping, especially in keeping away from back pain. .

  18. I love you 😭❤️ it’s really helped me and now I feel fine THANKS

  19. Adriane thank you for your videos. I have painful back and I need to go to work! 15 minutes of your video and i feel much better my back is still sore but not so tight anymore. THANK YOU😘

  20. Just one word fabulous.. Used it 4 month ago get relief now using again

  21. thank u feels much better

  22. it helps !! 😀 thank you

  23. What song plays in the intro? So good, reminds me of Elliott Smith

  24. Magical. Thank you!!

  25. My cousin showed me your videos, im suffering from extreme low back pain. Your video helped me so much. Thank you

  26. Commenting because to tell YouTube's algorithm that this is important! Good morning from London!

  27. I really love this video, I’ve watched others, but I really loved your quirkiness here.
    Felt really wonderful thank you!

  28. Dear Adrienne. I have been watching your videos but this is my first time commenting. I had incredible back pain this morning and tried a bunch of poses (that I usually do without problems) but they hurt too much. I tried this video and it felt just right. Besides :
    1. I realized I should do only what doesn’t hurt
    2. I Realized my back pain was maybe due to not stretching my tights and psoas after a hike a few days ago.
    Thanks for the help !

  29. having absolutely terrible low back pain can’t hardly move- but i trust adrienne with my life so hopefully it works

  30. Did this one after a long trip and it made my lower back feel real good. Thanks!

  31. Like millions of people, I have lower back pain issues. I went to the physical therapist, who prescribed a series of exercises. It wasn’t part of a routine, so it was hard to keep doing it. My daughter told me someone was healing themselves with yoga. I looked around and found this video. I am so glad I found it. The yoga routine is easy to follow and incorporates the exercises the physical therapist recommended. I’m not cured, but I feel much better. Thank you very much Adrienne!

  32. Sorry but I want to post a third comment because when I woke up this morning I had a pain in my lower back really not comfortable. I slept on back and this is happened. So a very big thank you. I'm in less pain for a few seconds. God! I feel so much better. Magic Adriene. And it's fun at 6:15. I agree with you. Haha!

  33. Thanks it cured my lumbago

  34. I’m in my 30’s and finally realizing I have to maintain things. What worked for the first few decades doesn’t cut it for me anymore. Your videos have been my intro to Yoga and it’s really turning things around for me. Can’t express my gratitude enough. Thanks for taking the time and effort to make these videos and look forward to more!

  35. Adriene, thank you so much for these videos. I used to go to yoga practice pretty regularly once a week, but then my favourite instructor left and none of the others are as patient and slow as her (and as I need and prefer). Your videos are exactly what I have been looking for: explanatory, slow enough even for those who do any of the poses for the first time, introducing yoga as a complex practice and offering generosity (as opposed to other videos where if you're not a master of flexibility, you're pretty much done before you started). I do one of your videos every day – short and gentler ones when I am too tired or lacking the time (like today), longer and tougher ones if I do find the time. But I try and stick to at least one video per day to keep me going. Your nice way of speaking and balmy sense of humour are the icing of the cake. THANK YOU for your generosity and sharing those videos with us! ❤

  36. You're the best!

  37. Thank you for posting this! I literally do this routine every day ☺️♥️ thank youuuu!!!!!

  38. Love this for my lower back it really does give you relief. I've come back to this video a number of times Thank you Adriene 🙂 xxx

  39. foam rolling,using lacrosse ball is far inferior to yoga for injuries

  40. Thanks Adriene!! I feel better after each time I do your lower back yoga video…
    Amazing results!
    Namaste from England x

  41. Thank you so much. My back Hurts for the first time in my life and I felt lost, not knowing what to do, until your video came my way. Now I can heal through practice, thanks to you ❤️

  42. youre cute and funny i think you are more funny when you alone enjoy your self XD

  43. THx it really helps with my back pain. Amazing!!

  44. 3:48 "get sassy" you rock Adriene!

  45. It really helped to release most of the pain. Great practice 😍😘

  46. So…I picked up something very heavy amd instatly felt something streching in my lower back…now it really hurts…so trying to fi d something that will help me with the pain. Do you guys had the same problem and did this routin help? Thank you 😊

  47. This video is lifesaver! Thank you Adriene! <3

  48. Thanks Adriane it helps me a lot!

  49. Nice feet

  50. did it again was better than a week ago thx again !

  51. You are awesome lady! Thank you.

  52. I'm starting this tonight should I do this daily, every other day does it matter.

  53. Always come back to this practice when I've over done things and my back starts to tweak. Brill 🙂 x

  54. Thank you this helps me a lot

  55. I just thinking "why do they call this childs pose? I never seen a child on that pose" when you said "and you wonder why they call this the childs pose" dammit adriene you didnt answer the question! Guess I will have to figure out on my own 🙂

  56. I feel better already! Great video ! Canyon Lake Tx

  57. I love your videos! My back instantly feels so much better!! 😍

  58. Thank you, Adrienne! This is exactly what I needed today.

  59. Instructor is a distraction. Takes forever to focus.

  60. ‘’You can hug the knees up and play with anything in between!’’ Hey-ooooo!!!😂 sorry A!!!! Couldn’t resist pointing that out. 13:51 😂💖💗on a more serious note love love love your work. Your videos help me so much. Much love xxx 💖💗💖

  61. My back felt SO good after this. Thank you!

  62. Love it always helps xxx

  63. I wanna be on you 😎hmmm yummy😙

  64. lovely video! I followed and my back is feeling yummy! haha good one for morning wake up rituals for those of us with sore backs <3

  65. I have watched the first 2 minutes of this video and I have to stop and comment that you are a really very likeable person. That is so important for someone who doesn't really like people in general. Thank you.

  66. The ending was so yummy and im talking about you gurl

  67. I love your voice !

  68. i only had a little bit of pain, but poof this made it all gone 🙂 thanks adriene. i'm ready for day 25 tomorrow !

  69. I get such bad pain on my lower back from time to time (was in a bad car accident a few years ago) and after I did this video I feel no pain. I wanna cry out of joy because this video is the only thing that has given me some relief. Thank you so much!!! ♥️😭🙏

  70. I can't believe that I had almost instantaneous results! Thank you!

  71. pulled a muscle in my back 1 month ago. 4 days doing this & it feels a lot better

  72. I have an interesting announcement: I so humbly discovered what my PSOAS are today, after 1 year of practicing yoga 🙈🙉🙊

  73. I can't even think how many times I've gone back to this video. My back never feels as good as it does right after this I love it.

  74. What is the song you are referring too with the 'if you wanna go there with me'?

  75. I do this every night before going to sleep and oh boy do I get better sleep everytime, my back pain goes away in no second, thank you very much Adriene.

  76. You're genious. Thank you for this video!

  77. this video is as crucial to my morning routine as taking my vitamins. makes my scoliosis pain so much more bearable, especially your great personality

  78. This fucking show off over here. Not even sweating or breathing hard. Lol

  79. I could barely get out of bed this morning due to my lower back. I somehow made it to the mat and I can move again. Amazing! Thank you!!!

  80. My first YouTube yoga, and that was so lovely. It made me remember how great yoga is and how much I miss it! Thank you so much!

  81. You are the best thank you so much. Love All the way from zimbabwe

  82. Thank you

  83. Ahhh much better!

  84. Wow amazing you use Shakey as your intro music. Reason I came to this video is because my back is sore from loading out his band and tearing down their stage. Love him and have been seeing him for like 6 years

  85. I adore your workouts, Adriene. I love your wit, I love your comments and references. Thank you for posting all of these. They sure help every area that is tight!

  86. Thank you. Was so stiff in lower the back this morning. Doing this now helped me loosen up.


  88. Though my practice diversifies and forks, you remain a splendid presence in it. Cheers!

  89. Bonsoir Adrienne, i just wanted to say how thankfull i am. Since i begin to work as a nurse i have backpain. Sometimes i don't feel the pain and somtimes i cannot move … anyway, from 2 months i have backpain and i don't want to take médication for too long, i want to find an other way to cure it. And i find your vidéos… i tried before i went to work and i didn't feel de pain for all the day ! So, i begin to do thoses exercices every day as a routine to take care of me. And it's been a long time that i didn't take care of me … it feel so good to be kind with yourself … so thank you ! Lot of love for you and all de community !
    I am Brinda, a nurse who is obssessed by marmots and try to take care of herself and other humans in switzerland ! 😊
    Sorry my mother langage is french… i hope i have succeeded to express my gratitude 😍

  90. Looked up stretches for lower back pain on YouTube and this came up. I love it! My cat loved it too as he laid down and stretched out at the foot of my mat somewhere between bending the knees to the side and the final pose 🙂

  91. Omg thank you so much for this. I’ve had pain in my lower back for months. As soon as I started “drawing circles” with my knees two minutes into the video I immediately felt the tension release. It was so intense I burst into tears. I must carry all my stress in my lower back and I finally have some real relief after this video. My mind and body thanks you!!

  92. So im putting day 22 of the 30 days of yoga on hold today, my back is so sore atm…i chose this back pain video as it was Adriene's shortest. I took this session very easily and just made little movements, I am listening to my body and slowing down although I'll admit im a bit miffed my 22 day run is broken…ty Adriene for this nice session 🙂 bath time now…namaste xxx

  93. Thank you Adriene for this great practice! <3

  94. Tried this today as I have been dealing with lower back pain since my pregnancy, worked like a charm!

  95. "Mr Burns pose" lol.. that one hurt a little to laugh at but it was worth it

  96. Namaste Adrienne!
    Thank you so much my lower back is really tight. I will be incorporating this practice until I find relief. 🙏🏿😩

  97. Tried this for the first time- great!

  98. My lower back has been hurting for the past 2 3 days and I tried all over the counter remedies for it including pain relief gels. Must say the only thing that made me feel better was this practice and I might do this next time too when I have lower back pain.😁✌

  99. Perfect x

  100. Lots of pain in the lower back last night in bed – hoping this helps this morning 🙂 xx

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