15 Back-Friendly Yoga Poses & Stretches for Managing Back Pain (Online)

Learn 15 easy poses and stretches that are back-friendly and can help ease and prevent back pain. Master
the seven movements of the spine that you can practice every day, as well as how to: Stretch and strengthen legs, hips and lower back muscles to release chronic tightness and increase flexibility of the spine; strengthen core to increase spinal stability; and practice diaphragmatic breathing to understand the mechanics of the breath and how it contributes to both core stability and releasing and lengthening the spine. Researchers at the National Institutes of Health found that yoga is as effective as standard physical therapy for treating moderate to severe chronic low back pain. And clinical guidelines released by the American College of Physicians recommend yoga as a first step to treat chronic low back pain. While you’re managing back pain, you diminish stress, strengthen immunity and increase overall well-being. Printed guidelines are emailed following the class. You need to be able to lie on your back (with a cushion under the knees for support, and/or a folded towel under the head for support, if needed). It’s suggested you avoid yoga if you have certain back problems, such as a spinal fracture or a herniated disc.

things to bring

  • Yoga mat
  • Cushion
  • Folded towel


Photo of the instructor
Laraine Lippincott

Laraine Lippincott considers herself a yoga nerd and has been teaching yoga for 14 years. She started studying yoga while a student at Wellesley College and now specializes in Gentle Yoga. In her classes, she offers a fusion of Kripalu postures, Anusara heart openers, Kali Ray Triyoga flows and Kundalini breath work and mantras. A registered teacher with Yoga Alliance, she is also certified in Pilates, Kripalu Yoga Dance, Radiant Child Yoga, and Yoga Dance for Special Populations, and continues her studies for her Yoga Therapy certification through the International Association of Yoga Therapists. She has a Masters in Education and a Masters in Fine Arts, both from Boston University.