--- title: "Simple Yoga Routines for Back Pain Relief at Home" description: "Struggling with back pain? Join Sakshi Yoga for simple, effective back pain relief yoga routines. Perfect for postpartum recovery and desk job stiffness. Start your healing today." canonical: https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/back-pain-relief last_updated: 2026-01-25 --- # Simple Yoga Routines for Back Pain Relief Tribe Verified · Helping women relieve daily back pain. By [Sakshi Jain](https://mytribe.in/sakshiyogastudio) · Live online classes via Google Meet · ₹1,199 per month (estimate) Part of [Therapeutic Yoga for Pain Relief](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief). [View full gallery](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/gallery) Whether you are navigating postpartum recovery or dealing with stiffness from long hours at your desk, you do not have to live with back pain. I share short, effective flows that you can practice in 10 minutes at home. ## Photos and videos - [Video: In this video, I explain how to correctly perform the Cat-Cow pose (Marjaryasana) for back pain. I focus on coordinating your breath with the movement, inhaling as you arch and exhaling as you round your spine, to maximize the stretch and relieve tension.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17440414-a278-4712-bc04-7a6465efb3af) - [Video: Here are two effective yoga kriyas for back pain relief. I demonstrate the Cat-Cow pose and Markatasana (supine spinal twist), which are excellent for mobilizing the spine. Practice this daily to see effective results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6746ac9a-525c-4aa4-8224-e92820ec033b) - [Video: If you have back pain from long sitting hours, try these simple yoga poses. I demonstrate Marjariasana (Cat-Cow) and Bridge Pose, which you can do daily to strengthen your back and improve your posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4f741fa-55f2-4531-a6fd-ef638656cd39) - [Video: This video shows two simple yoga kriyas that target both belly fat and back pain. I guide you through Bridge Pose and a gentle Cobra Pose, which help strengthen your core and lower back simultaneously.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8843f41c-d954-4adf-9949-db0ea800a4c4) - ![This is a 15-minute illustrated routine for back pain. It includes foundational poses like Cat-Cow, Sphinx, and Downward-Facing Dog. Holding each pose for 20-30 seconds can provide very effective relief.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab957c2a-372e-40b8-b301-3172bc147425) - ![This chart shows a simple evening yoga sequence specifically for back pain. It includes gentle poses like Cat-Cow, Child's Pose, and Legs Up the Wall to help you unwind and release the day's tension before sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d7cc8819-c6bd-4253-a52b-fe38b6a45553) ## About Back Pain Relief My routines are not about mastering advanced or complex postures. We focus on gentle movements like Cat-Cow (Marjaryasana) and Markatasana to release spine tension and build strength. Whether you are a new mom or spending your day at a laptop, these movements are designed to be sustainable, taking just 10 to 15 minutes of your daily routine to help you feel lighter and stronger. ### Why short routines work for back pain When your back hurts, the last thing you want is a long, tiring workout. That is why I keep my sessions short, usually between 10 and 15 minutes. This makes it easier to stay consistent, which is the only way to see real, lasting results. Consistency hi result deti hai (consistency brings results). ### Targeting the root cause My approach is straightforward: * **For Postpartum Recovery:** I guide you through gentle Sukshm Vyayam (subtle exercises) to safely reactivate your core and support your lower back after delivery. * **For Desk Jobs:** If you spend hours sitting, you likely have stiffness in your neck, shoulders, and lower lumbar region. We use targeted stretches and spinal twists to break that cycle of pain. ### What to expect in our sessions We avoid the rush. In our live sessions, I walk you through the proper form to ensure you aren't straining yourself. If you are joining my 1:1 private therapy program, we evaluate your specific movement limitations and customize the sequence. We do not use shortcuts or crash courses here; we use steady, breath-focused movement to help your body heal naturally. If you are ready to get started, chalo shuru karte hain. ## About Sakshi Jain Hi, I am Sakshi. After my own delivery, I struggled with the exact back pain you are feeling now, so I started these classes to share the gentle flows that actually helped me heal. I keep things real and simple, focusing on movements that fit into your busy day without needing fancy equipment. [See all of Sakshi Jain's services](https://mytribe.in/sakshiyogastudio) ## More from Therapeutic Yoga for Pain Relief by Sakshi Jain - [Featured](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/featured) - [Postpartum Yoga: My Healing Journey for New Moms](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/postpartum-yoga-my-healing-journey-for-new-moms) - [Relief for Neck, Shoulders & Headaches](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/relief-for-neck-shoulders-headaches) - [Routines for Leg, Foot & Sciatica Pain](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/routines-for-leg-foot-sciatica-pain) - [Full Body & Weight Loss Routines](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/full-body-weight-loss-routines) - [Beginner's Corner: Start Your Yoga Journey](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/beginner-s-corner-start-your-yoga-journey) - [Breathing, Meditation & Mudras](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/breathing-meditation-mudras) - [Yoga for Women's Health](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/yoga-for-women-s-health) - [My Students' Journeys](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/my-students-journeys) - [Join My Online Classes](https://mytribe.in/sakshiyogastudio/therapeutic-yoga-for-pain-relief/join-my-online-classes) ## More services by Sakshi Jain - [Postpartum Recovery Yoga](https://mytribe.in/sakshiyogastudio/postpartum-recovery-yoga) - [Weight Loss Yoga](https://mytribe.in/sakshiyogastudio/weight-loss-yoga) - [Yoga for Women's Hormonal Health](https://mytribe.in/sakshiyogastudio/yoga-for-women-s-hormonal-health) ## Similar work from other experts - [Yoga for Back Health](https://mytribe.in/yogakshema_/specialized-yoga-workshops/yoga-for-back-health) by Nidhi Srivatsa · Specialized Yoga Workshops · 1-on-1 Sessions Online - [Flows for a Healthy Spine](https://mytribe.in/sanchitayog/yoga-instruction/flows-for-a-healthy-spine) by Sanchita · Yoga Instruction · Online classes & at-home sessions across Delhi NCR - [Yoga for Spinal Health and Back Pain](https://mytribe.in/yoga_for_cure/therapeutic-yoga/yoga-for-spinal-health-back-pain) by Yoga for Cure · Therapeutic Yoga · 1-on-1 guided sessions online - [Therapeutic Yoga for Pain Relief and Mobility](https://mytribe.in/vanika__yoga/prenatal-therapeutic-yoga/therapeutic-yoga-for-pain-relief) by Vanika · Prenatal & Therapeutic Yoga · Live online sessions - [Relieve Back Pain and Correct Your Posture](https://mytribe.in/sonali_sing/corrective-exercise-mobility-coaching/relieve-pain-fix-posture) by Sonali Singh · Corrective Exercise & Mobility Coaching · Available exclusively online - [Gentle Yoga for Back Pain and Desk Strains](https://mytribe.in/saumyamishrayoga/specialty-yoga-programs/yoga-for-pain-relief-desk-workers) by Saumya Mishra · Specialty Yoga Programs · Available Online; Travels to homes and offices across Bengaluru ## Book To book Sakshi Jain, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sakshi%2C%20I%20saw%20your%20Back%20Pain%20Relief%20routines.%20I%20would%20like%20to%20know%20more%20about%20how%20to%20join%20your%20classes%20for%20my%20back%20pain.) 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