10-Minute Yoga Sequence to Relieve Back Pain

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
Duration: 1 minute
How to Perform:

Begin on all fours in a tabletop position, ensuring that your wrists are directly under your shoulders and your knees under your hips.
Inhale as you arch your back, dropping your belly toward the mat while lifting your head and tailbone up (Cow Pose).
Exhale, round your spine, tuck your chin to your chest, and pull your belly button towards your spine (Cat Pose).
Repeat this sequence for a minute, synchronizing your breath with your movements.
Benefits: This dynamic stretch promotes spinal flexibility and loosens tight back muscles, reducing stiffness and discomfort.

2. Downward-Facing Dog (Adho Mukha Svanasana)
Duration: 1 minute
How to Perform:

From the tabletop position, tuck your toes and lift your hips up and back, forming an inverted V shape.
Keep your arms straight and push your heels toward the floor, though they may not touch it.
Relax your neck, allowing your head to hang between your arms. Hold for 5 deep breaths.
Benefits: This pose stretches the spine, hamstrings, and calves, enhancing blood circulation to alleviate tension.

3. Child’s Pose (Balasana)
Duration: 1 minute
How to Perform:

From Downward Dog, gently lower yourself to your knees and sit back on your heels.
Stretch your arms forward or rest them alongside your body, and let your forehead touch the mat.
Breathe deeply for 5 breaths, allowing yourself to sink into the pose.
Benefits: This restorative position gently stretches the lower back and encourages relaxation, helping to relieve stress-related tension.

4. Sphinx Pose
Duration: 1 minute
How to Perform:

Lie on your stomach and place your forearms on the mat, elbows beneath your shoulders.
Press into your forearms to lift your chest while keeping your shoulders relaxed away from your ears.
Hold the pose for 5 breaths, focusing on lengthening the spine.
Benefits: Activating the muscles along the spine builds strength and flexibility, ultimately easing discomfort.

5. Seated Forward Bend (Paschimottanasana)
Duration: 1 minute
How to Perform:

Sit with legs extended straight in front of you, feet together.
Inhale, reaching your arms overhead, and as you exhale, hinge at your hips to lean forward, grasping your feet or shins.
Keep your spine straight as you hold for 5 deep breaths, feeling the stretch in your lower back.
Benefits: This pose stretches the spine and hamstrings while calming the nervous system, promoting overall relaxation.

6. Supine Spinal Twist (Supta Matsyendrasana)
Duration: 1 minute each side
How to Perform:

Lie on your back and bring your knees to your chest.
Extend your arms out to your sides, forming a T-shape.
Allow your knees to drop to the right side while looking at the left hand. Hold for 5 breaths.
Switch sides and repeat.
Benefits: Twists help in spinal mobility, providing a gentle massage to the back and alleviating tension.

7. Bridge Pose (Setu Bandhasana)
Duration: 1 minute
How to Perform:

Lie on your back with knees bent and feet hip-width apart, flat on the ground.
Press your feet into the mat as you lift your hips towards the ceiling, engaging your core and glutes.
Clasp your hands under your back or keep them by your sides. Hold for 5 breaths.
Benefits: Strengthens the back muscles while stretching the spine and chest, improving posture.

8. Knees-to-Chest Pose (Apanasana)
Duration: 1 minute
How to Perform:

Lie on your back and bring your knees toward your chest, gently hugging them with your arms.
Relax your shoulders into the mat and breathe deeply for 5 breaths.
Benefits: This soothing pose relieves tension in the lower back and promotes relaxation.

9. Happy Baby Pose (Ananda Balasana)
Duration: 1 minute
How to Perform:

Lie on your back, bend your knees, and open your legs out to the sides.
Grab the outside edges of your feet and gently pull your knees toward your armpits. Hold for 5 breaths.
Benefits: This pose gently stretches the inner thighs and lower back, helping to alleviate pain and improve flexibility.

10. Corpse Pose (Savasana)
Duration: 1 minute
How to Perform:

Lie flat on your back with your legs slightly apart and arms at your sides, palms facing up.
Close your eyes and focus on your breath, letting your body relax completely.
Benefits: This final relaxation pose calms the nervous system and integrates the benefits of your practice, allowing for mental and physical rejuvenation.

Consult a Professional: If you’re dealing with chronic back pain or injury, consult with a healthcare provider or physical therapist before beginning any yoga practice.
Listen to Your Body: If any pose aggravates your back pain, modify it or skip it altogether.
Stay Consistent: Try to practice this sequence regularly to enhance flexibility and strengthen your back over time.
Stay Hydrated: Drink water before and after your practice to keep your muscles and joints hydrated.

By dedicating just 10 minutes a day to this yoga sequence, you can effectively relieve back pain, enhance flexibility, and cultivate mindfulness.