Yoga for Pain Relief and Mobility

Here are five of my best spine mobility exercises for anyone suffering from back pain. The sequence includes neck flexion, cat-cow, and a deep spine twist in Malasana to gently increase your range of motion.

This is part one of my 20-minute routine for general back pain. It includes gentle lateral stretches and a modified Shavasana with folded legs to help release tension without straining your lower back.

This is part two of my back pain routine, perfect for continuing your practice. I guide you through poses like Balasana (Child's Pose) and Shalabhasana (Locust Pose) to build strength and flexibility in the entire back.

If you suffer from sciatica, you know how debilitating the pain can be. This sequence of four asanas, including a gentle supine twist, is designed to release tension around the sciatic nerve and provide relief.

I'll explain what sciatica is and demonstrate two effective, often underrated, exercises to manage the pain. This includes a supine figure-four stretch and the Dead Bug pose to strengthen your core and support your lower back.

Don't just stretch your sciatica; you need to strengthen the supporting muscles too. Here I demonstrate Scorpion Kicks, a dynamic movement that helps decompress the lower back and create space for a pain-free leg.

Back bending with back pain can make things worse by compressing a herniated or bulging disc. I explain why and show you safer alternatives like lateral stretches, vertical stretches, and gentle twists to find relief.

If you have pain in your neck and upper back from sitting at a desk, you can do these stretches right in your chair. I'll show you how to use your chair for support to open up the shoulders and release tension.

If you can't clasp your hands behind your back, it's a sign of tight shoulders. This video offers a series of six exercises to improve shoulder mobility, which can also help with issues like frozen shoulder and a hunchback.