Back pain is our body signalling us to do something to heal.

Many people experience tension in the upper, middle, and lower back. As we age, our bodies accumulate many experiences and stress, which can lead to discomfort over time. Additionally, mental stress can pose emotional challenges when there's no way to release it.

Over the years, many of us have developed challenging relationships with our bodies and minds. I often hear my students say, "My body hates me," or "I can't live with my body anymore." The thing is, what our body wants is completely the opposite - our body loves us so much that it constantly sends messages to remind us to fix it.

The turning point towards a healthier body is to look at the body's "signals" from a different perspective. Since birth, our bodies have been tirelessly working for us, keeping us alive and supporting us in achieving our life goals. It makes sense that sometimes there are some glitches, but it is more of our body telling us, "Hey, something is not working well! Let's check and fix it." Learn to digest the message from a different perspective. Then you will see there's no such thing as a "hostile relationship" between us and our bodies.

15 Min Gentle Yoga for Upper and Lower Back | Meditative Stretch with Guided Meditation

Practice on YouTube

The Link Between Back Pain, Lifestyle and Emotional Wellness

Back pain is closely linked to our lifestyle choices and emotional well-being. In urban environments, back pain is quite common. If you were to survey ten people, you would likely find that more than half experience tightness or pain in their lower back.

Practising yoga with moderate stretching can help relieve discomfort, but understanding the underlying causes can inspire us to take better care of our bodies. Let's look at it from the perspectives of The Body and The Mind.

The Body: Poor Posture is a direct cause of back pain.

Whether you work in an office or another setting, it's common to maintain the same posture for long hours. Our bodies are designed for movement, and staying still for too long can lead to various issues.

The good news is that the solution is quite simple. Dedicating just 10 to 15 minutes each day to practice yoga is a quick fix to alleviate the physical tension that builds up throughout the day.

I often suggest Morning Yoga because it helps to get the body's circulation going first thing in the morning. Opening your body in the morning makes your body and mind more relaxed.

The Mind: Stress-Induced Tension in the Physical Body

Mind and body are forever connected. It is impossible to have a healthy body when our stress level is rocket high. We need to manage stress healthily and keep our emotions calm and peaceful.

Four Yoga Poses for Upper and Lower Back Pain

Often, we simplify emotions into just two categories: happy and unhappy. However, our emotional landscape is much more complex. In "Think and Grow Rich," Napoleon Hill identifies seven distinct types of negative emotions, illustrating the depth of our emotional experiences.

Fear
Jealousy
Hatred
Revenge
Greed
Superstition
Anger

Now we know emotions have a wide range of colours, so next time when you are "unhappy", instead of complaining, start by self-reflecting. For example, if you notice that someone’s social media updates tend to upset you, rather than reacting impulsively, take a moment to ask yourself, "What's behind these feelings?" Through this reflection, you may discover that your discomfort stems from your feelings of "jealousy, resentment, or frustration" and the fact that what another person has said or done probably has nothing to do with it.

When you keep yourself in check and start to notice your emotional patterns, you will make wiser choices about your reactions. Eventually, let go of the emotional pattern that no longer serves you to become a calmer version of yourself. Regular Yoga and Meditation practice is the key to guiding you back from the noisy world out there. Concentrate on improving yourself, enhancing your well-being, and overall becoming calmer and more at peace with yourself and the world around you.

15 Min Gentle Yoga for Upper and Lower Back |with Guided Meditation

This 15-minute morning yoga sequence consisted of four main yoga postures for beginner to intermediate level. I designed this sequence using a guided meditative approach so you can stretch your mental space and ease your mind at the same time.

If you feel intense pressure or discomfort, I advise you to seek professional guidance. Alternatively, you can join my 4-Week Foundation Yoga Course , which is a LIVE interactive online class to help to build a solid foundation for your yoga practice.

Level: Beginner
Sessions per week: Practice daily
Time of day: Best to practice in the afternoon or evening.
Types of exercises: Beginner Yoga, Gentle Stretch, Yoga for Back Pain, Yoga for Lower Back Pain
Tools needed: Yoga Block x 1

Note that your safety is our priority. If you have a long-term illness, stress, or uncertain conditions, please consult a doctor or professional before attempting any practices.

Sequence Details: Four Yoga Poses to Relieve Back Pain for Beginners

Let’s break down the Four Key Yoga Poses from this sequence. For details, please practice along with the YouTube Video, or join my in-person or online class to learn more tailored adjustments for your unique needs.

Pose 1: Cat Cow Pose (Sanskrit: Viralasana)

Cat Cow (Viralasana) is a typical pose for most practice. It’s a foundational yet powerful yoga pose for spinal health. The movement in the pose opens the space between each vertebral joint, promoting greater spine mobility from the neck to the lower back. The movement also stretches the muscles around the spine. Synchronise the movement with the rhythm of the breath to promote deeper concentration and relaxation of the mind and body.

Read More: FOUR Yoga Poses to Relieve Neck and Shoulder Pain

Pose 2: Thread The Needles (Sanskrit: Supta Kapotasanaa)

Starting from the Table Top Position,
To start from the right side, extend the arms towards the ceiling, then “thread” the right arm to the left side.
Land your right ear on the floor, finding the balance of the pose.
If you feel stable with the pose, extend the upon arm on top of your head. Fingertips touching the floor.
Stay in the pose for five to six breaths, then switch sides.

Pose 3: Supine Spinal Twist (Sanskrit: Supta Matsyendrasana)

From lying down, hug both knees to chest.
Drop both legs to the left side and feel the gentle release from the waist.
To progress further, turn the head to the right side.
Stay in the pose for 2-3 minutes with gentle, steady breathing.
Switch sides and stay for an equal amount of time.

Also Practice Pose In Sequence: 5 Best Yoga Poses To Do During Period - Yoga for Women

Pose 4: Knees to Chest Stretch (Sanskrit: Apanasana)

Apanasana is a great pose that gently stretches the upper, middle, and lower back.

This pose is simple and safe. For a quick stretch, you can also do it in your bed. Just make sure your mattress is not too soft and sinks your body, which can level out the stretching effect.

The best thing about this pose is that it is easy to perform and requires no tools. However, for those who experience tension around the neck, you may support your head with a yoga block or a pillow (if you are practising in bed).

Stay in this pose for about 2 minutes, close your eyes, breathe, and allow your mind and body to just relax.