Yoga For Lower Back Pain | Yoga With Adriene

Adriene leads a Yoga sequence For Lower Back Pain – offering you the tools to assist in healing and preventive care. Practice this sequence regularly and stay tuned for more sequences for the lower back and happy spine. Follow this sequence up with a gentle cobra stretch or bridge pose. Always listen to your body and find what feels good.

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Dealing with back pain or other spinal issues? Check out our Yoga For Back Pain playlist. It may be just what the doctor ordered.

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Music by Shakey Graves:

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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.


  1. Im going to try this, do you think doing the exercises in this video will help to keep your lower back healthy

  2. Is it true if we don’t “skip ads” it can help support the channel financially? You have given me so much and never asked for anything… I read that if we don’t skip ads it helps the YouTuber and if there’s someone who is so worthy… it’s YWA x

  3. My low back disks are blown out towards my back, so forward movements push the disks towards the back and further into my damaged nerves causing more sciatic pain. It there a video that has more arching backwards movements (like the psoas stretch which i never do irl) so I can work on correcting the disks and fix the pain?

  4. Such a small thing to be proud of myself for, but when you said “once you feel satisfied” I realized I was NOT satisfied, paused the video, and did the whole cycle a couple more times. I have struggled for a long time to feel connected with my body, and I’m a little proud of myself for listening to it, even in this one little way.

  5. I've been suffering lower back pains, like shooting spikes when the back is at a certain angle. This one session alone has given me so much pain relief it's unreal! Thanks and I'll be doing this lesson over and over again 🙂
    Thank you 😘

  6. My back ALWAYS stops hurting after I do these with Adrienne. Thank you! I love abs appreciate you!

  7. Such a shame I only discovered this at the age of 36. Spent so many years in pain. In the old days, if I hurt my lower back doing housework or just moving funny, the day was finished, I could barely walk after that. Today, I know I only need 15 minutes with Adrienne and I'll be fine again! Thank you so much!!

  8. This caused me pain for days in my lower back. Was very careful in listening to my body. I don't believe the poses were explained very well

  9. I had a back injury 6 months ago and today was my first day back into my yoga practice. Omg I forgot how much I love your energy! Laughter is the best medicine and this easy flow along with your wonderful-ness was just what I needed

  10. I love these videos and have been using a couple for months. However that lunge doesn’t seem a good idea for someone with lower back problems as getting out of it just hurt me .

  11. Haven’t been practicing yoga recently but I just did this video and one of the traveling ones and now I feel much more zenned out ☯️ Thank you, Adriene, you’re such a pal. Cheers to everyone else getting a yoga session in today! 🧘🏻‍♀️

  12. I have had terrible lower back pain that’s not a herniated disk. I been using heating pads, cold packs, menthol patches etc etc and looked up yoga poses to help alleviate the pain. I never really did yoga and tried this video out, which ended up helping so much. Immediately after, I’m able to stand up straight and not feel much discomfort. The pain isn’t 100% gone, but I’ll definitely do the poses every morning and evening. Thanks so much, Adriene.

  13. I'm currently on my period and my hot water bottle broke today. My pains are usually in the back and I thought I might give this practice a try. It worked wonders and I think I'll be good for a couple of hours. Might do it again before going to bed. Thank you a lot!

  14. day 40 of my yoga journey 🧘🏽‍♀️
    I decided to do this practice today since my lower back was a bit tight. These stretches felt really good and definitely helped me, thank you so much! 🥰

  15. Thank you so much for this! This exactly what I needed to end the week. My lower back feels like a cloud. I'll have to check more of your stuff out to see what you have for the upper back and shoulders. I started with your beginners yoga and now I'm really into it. Thank you again!

  16. You can find relax sounds for meditation in our channel
    Don’t be shy and subscribe 😉🙌✌️

  17. I used to mock this ancient art but now I'm beginning to embrace Yoga for the sake of my 10+ years of back pain.

  18. I have practiced this almost everyday for couple of months and my lower back pain completely gone , still doing that occasionally , thanks:)

  19. My lower back has been hurting a bit these past few days, so this practice was simply outstanding for lower back pain ❤️ You're the BEST, Adriene!!

  20. I am a chef so I am on my feet for the whole working day and get a lot of back pain. I just did you video and feel miles better already. I think I will be ok at work today 😊 thank you Adriene ❤️😽

  21. I damaged my lower back yesterday lifting and pulling boxes, could barely get out of my bed this morning- I was a bit worried to move any muscle in my back, and damage things more. Your video was so helpful, none of the movements hurt and you are as usual a great guide. I feel like I can start my day with much lower pain, will do the sequence again tonight…thank you!

  22. Wow! Wow! This is my only 2nd day doing this and definitely will make it a routine. For years i have been suffering with lower back pain. Mundane task like sweeping or doing dishes is torturing! From painful now just a minor discomfort. Thank you for sharing this!

  23. It's so funny whenever I do Yoga and come to the point where I'm relaxed. My dog jumps on me with something to play. Like he is sensing that I'm ok again 😅

  24. Today is day 4 of my back pain. I did Adriene's Yoga For Back Pain video for the past two days then I discovered this one, which is perfect for my needs. I am slowly recovering; the pain isn't as back as the past two day and I have a greater range of motion. Changing positions is still hard, but Adriene takes it slow in this video, which is exactly what I need. I wish everyone who's following this video healing and pain free backs.

  25. That was delicious! I moved furniture this morning and and hour later my back seized 🥺😳 First time ever.. I immediately thought “Adriene has to have a video for this “ thank you 🙏🏼

  26. I had bad pain for 4 days 😩and pain to walk , I managed to do this video twice and Iam in such a relief now 🥰🙌🏻thank you Adriene!

  27. Have been doing this once a week for six weeks (with other yoga practices on the off days) and my lower back pain is so much better than it has been!

  28. I threw out my back like 4 days ago and it's been killing me ever since, after doing this it feels so much better, thank you!!!

  29. Laughed so hard had at "crabby crap" thanks for another amazing session, lower back feels much better.

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