Easy 5 Minute Yoga Routine For A Healthy Back

Easy 5 Minute Yoga Routine For A Healthy Back

Back pain can really mess up your day! It’s not just a debilitating health issue… it’s also a common one. Over 80% of people (will) experience back pain.

Are you a back pain sufferer looking for some relief… or do you want to reduce the risk of becoming a back pain sufferer in the frist place?

Here is a quick 5 minute yoga routine from Emily Lark (Back To Life). You can use it to keep your back healthy and flexible and to prevent or reduce back pain.




This is a great routine to do first thing in the morning to start off your day. It will get your spine moving in all six directions, helping to keep it flexible and loosening your back muscles.

Tabletop position

table top position

  • Start out by coming on to the floor either onto your carpet or mat.
  • Come into a tabletop position by bringing your hands right under your shoulders and your knees right under your hips.

Cat/Cow Pose

round-hollow-back

  • Exhale while tucking your chin to your chest and rounding your spine up toward the ceiling.
  • Inhale while looking up and letting your belly drop.
  • Repeat two more time, making sure to time the movements with your breathing.

Opposite Arm and Leg Extension

right leg left arm

  • Come back to your tabletop position, pulling your belly in to support your lower back.
  • Now reach your right leg back behind you, squaring your right hip down toward the mat.
  • Inhale and extend your left arm forward.
  • Now draw your left shoulder away from your ear while looking down at the mat. You never want to look up or forward. You want the chin slightly tucked in, keeping the neck long.
  • Exhale while slowly coming back to the table top position.

Gate Pose

arm-over-stretch

  • Next sit up on your left knee and stretch your right foot to the side.
  • Now place your right hand on your thigh and reach the left arm up and over your head, stretching and pulling along through your fingertips.
  • Stay in this position while taking a few deep breaths and relaxing your shoulders. You should feel a gentle stretch in the left side of your body.
  • You can turn your chin down toward the mat if it’s more comfortable for your neck.

Seated Spinal Twist

look-over-shoulder

  • Now, sink down onto your hip facing your right leg.
  • Bend the left knee in bring your left hand right behind your hip. Try not to slide it back too far. You don’t want to lean back. You want to use it like a kickstand to hold your spine up nice and tall.
  • Inhale while reaching your right arm up and grabbing your left leg.
  • Exhale while turning your chin to look over your left shoulder.
  • Hold this stretch for a couple of breaths. On the inhale focus on sitting up a little taller and on every exhale focus on twisting a little bit deeper

Boat pose

Boat pose levels 1 and 2

  • Gently release out of that twist, coming into a boat pose. Reach your arms forward, pull your belly in and lean back slightly until you feel your low belly and your core engaging. This is level 1
  • For level 2 you’re going to lift the feet up into a tabletop position with the calves parallel to the floor and balancing upon your sit bones.
  • Now hold this boat pose for three deep breaths, drawing the knees and the chest together a little bit tighter and releasing it.

Now repeat this whole sequence on the other side, starting again with the first exercise for three repetitions and then repeating the next four exercise on the opposite side.

Follow along with the video below where Emily Lark walks you through the entire routine:

Hopefully you enjoyed this simple little routine. Practicing this 5 minute sequence every morning is a great way to provide some relief from existing back pain or to lower the risk of getting it in the first place.


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Simple 5 minute yoga routine for a healthy back. Great for back pain relief or prevention.

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