5 Best Yoga YouTube Videos to Ease Lower Back Pain

The phrase “lower back pain” can refer to a variety of sensations—the familiar stiffness as you stand up from your desk chair for the first time in hours. The unmistakable strain when you lift a heavy piece of furniture. Or perhaps, like me, you’ve experienced a twinge of discomfort after doing something silly—for instance, swinging your hips a little too forcefully during a midday dance break. (Hey, it happens.)

Before you know it, the only words you can muster are, “Oh, sh*t.” Followed by, “What do I do now?”

For many, the answer involves yoga, and that can include these Youtube yoga practices for lower back pain.

5 Best Yoga YouTube Videos for Lower Back Pain

After I hurt my back, I consistently turned to yoga practices on YouTube to help ease my physical discomfort. Even after my lower back pain subsided, I continued to incorporate yoga videos into my routine to keep feeling my best.

Whether or not you should practice yoga with back pain depends on your unique situation. Check with a doctor before engaging in any movement practice.

1. Yoga for Back Pain—20-Minute Stretch | Yoga Dose

When searching for a new YouTube yoga practice for lower back pain, I’m always shocked by how many sequences immediately jump into intense stretches such as Low Lunge. That’s one of the reasons I appreciate this video by Yoga Dose—it does exactly the opposite. The practice begins with subtle movements, including lying on your back and turning your head side to side.

Another reason this practice stands out: Instead of holding you in static positions for long periods of time, which isn’t always relaxing when tending to lower back relief, it takes you into dynamic movements. Rather than remaining still in Reclining Bound Angle Pose, for instance, you close and open your knees a few times.

If my lower back is particularly sensitive, I skip some of the more challenging exercises (specifically the slow crunch-like movements). There’s no music, which allows for full focus on moving within your limits.

Practice now.

2. Restorative Yoga for Back Pain | Yoga With Bird

When your lower back feels off, sometimes you need a minute—not only to release your muscles but to relax your mind from the stress of it all. That’s where this restorative practice comes in. With ambient music in the background and plenty of breaks from cueing during poses, Yoga With Bird’s practice for lower back pain is a reminder that it’s often the simplest stretches that offer the most relief—particularly when practiced slowly.

My favorites from Bird’s sequence are Reclined Tree Pose and the side stretches in Child’s Pose.

Other fans of the video fill the comments section to praise Bird’s soothing presence and say the practice helped them release tension in the lower back and hips.

Practice now.

3. Yoga for Lower Back Pain | Yoga With Adriene

There’s just something about Yoga With Adriene’s early videos that are top tier. Perhaps my attachment stems from nostalgia, as I’ve returned to this particular practice for lower back pain relief for YEARS. But the primary reason I’m a repeat customer is the fact that the video encompasses everything I need when I’m tending to pain relief—slow movements, opportunities to close my eyes and feel the sensations in my body, and frequent, friendly nudges from the teacher to listen to myself and skip whatever doesn’t feel right.

Poses that can seem scary to approach with lower back pain, like Standing Forward Bend, are cued with extra attention paid to the approach (i.e., an emphasis on bending the knees). And the counterpose to Low Lunge, where you shift your weight into your back leg, straighten your front leg, and draw your chest over your knee in Half Splits, is *chef’s kiss* for a stiff lower back. (Although I take the “folding forward” motion with a grain of salt, often staying closer to an upright position).

Practice now.

4. Yoga for Lower Back Pain in 15 Minutes | Yogini Melbourne

Just knowing that this practice is mostly made up of poses you can do while lying on your back might feel like relief. It’s a mix of lower back stretches (supine twists) and more active postures that encourage the release of tension from nearby muscles (Bridge Pose). A belt or strap helps you extend your reach and, in turn, prevent further lower back strain.

This slow-moving practice benefits from the calming vibes of instructor Paula Lay’s voice, which one commenter likens to a “fresh breeze.”

Practice now.

5. Low Back Pain in Bed | Body Fix Exercises

Okay, so technically chiropractor Stefan Becker doesn’t mention yoga in his YouTube video on exercises for lower back pain relief. Still, the stretches he offers include variations of Happy Baby, Child’s Pose, and supine spinal twists. The best part? They’re all practiced from the comfort of your own bed. Becker gives plenty of tips for avoiding compression in the lower back while warming it up and easing it into movement after you wake up. This is a gentle practice especially for those whose lower backs are not having it in the morning.

Practice now.