Name: Yoga For Lower Back Pain | Yoga With Adriene
Uploaded: 2026-01-13T19:05:45.426Z
Duration: 947 s
Description: This 15-minute yoga sequence by Yoga With Adriene offers gentle movements designed to alleviate lower back pain and promote healing. The practice emphasizes listening to your body, offering modifications, and encourages regular practice for lasting relief and preventative care.

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Oh, Adriene is back! It's great that she's addressing lower back pain directly, especially since she mentioned it was a viewer request. Her emphasis on 'practice' and repetition is so key for making any yoga beneficial.

Starting on the back is a smart move; it immediately brings that sense of support and grounding. The idea that we are supported by the earth and the mat is such a good mental anchor, especially when dealing with discomfort.

I like these gentle options for knee-to-chest. The distinction between palm-to-knee and interlaced fingertips is helpful, and the idea of just rocking side-to-side without forcing feels very accessible.

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The practice begins by grounding on the back, emphasizing the feeling of support from the earth to ease the lower back [0:30]. Options are presented for gentle knee-to-chest movements, either with palms on the knees or fingertips interlaced, focusing on rocking side to side to massage the lower back without force [1:00-1:30]. This is followed by pelvic rocking, initiating a rainbow shape in the lower back with an inhale and flattening the back on an exhale, creating a "baby bridge" sensation to relieve tension and soothe the spine [2:00-2:30].

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