15-Minute Morning Yoga for Lower Back Pain and Stiffness (That You Can Do In Bed)

15-Minute Morning Yoga for Lower Back Pain and Stiffness

Woman sitting on a yoga mat practicing seated meditation

If you wake up feeling stiff, sore, or prone to lower back pain, this 15-minute morning yoga routine can help alleviate discomfort and start your day on a more comfortable note. This short practice focuses on releasing lower back tension, and all of the stretches are seated or reclined, so you can even practice them while still in bed.

The exercises in this routine are simple, accessible to all levels, and designed to target essential spinal movements. These basic stretches help release tension in your lower back and improve flexibility, and you’ll feel the benefits after just one session.

1. Easy Pose (Sukhasana)

Woman sitting on a yoga mat practicing 15-minute morning yoga with a seated side stretch

Start by sitting cross-legged or in any comfortable seated position. Focus on lifting the crown of your head upward, rolling your shoulders down and away from your ears, and gently pulling in your lower belly. Ensure that you’re not leaning forward or backward, and instead, stack your vertebrae so your spine is aligned.

If you’d like, close your eyes and take a few slow breaths, in and out through your nose, to center yourself and relax.

2. Seated Side Stretch

Woman sitting on a yoga mat twisting to her right for lower back pain relief

On your next inhale, reach your left arm up toward the ceiling, feeling the length along your side. Exhale and lean your torso to the right, stretching through your left side. Use your right hand to walk out and deepen the stretch. Keep your left sit bone grounded and let your head relax, allowing your neck and jaw to release. Use your right hand to help lift back up to center.

3. Seated Twist

Woman sitting cross-legged on her yoga mat walking her hands to the side and folding forward

Bring your left hand to your right knee and place your right fingertips behind you for support. Inhale and lengthen your spine, then exhale as you twist your chest to the right, keeping your hips facing forward. Try to turn your upper body as much as feels comfortable. Hold this twist for a few breaths, then release and repeat on the other side.

4. Seated Forward Bend

Woman sitting and leaning forward over a straight right leg while practicing yoga for lower back pain

Release the twist slightly, so your chest faces your right knee. Walk your hands forward and fold over your leg, letting your spine round naturally. Allow gravity to gently deepen the stretch, focusing on the muscles along your back body, from your neck down your spine and all the way down your right leg. Remember to breathe deeply through your nose.

After a few breaths, walk your hands back to center and repeat the side stretch, twist, and forward bend on the other side.

5. Seated Head-to-Knee Pose (Janu Sirsasana)

Woman sitting and twisting to her left on a yoga mat

Straighten your right leg in front of you and bring your left foot to your inner left thigh. Exhale and fold forward gently over your right leg. Let your spine round naturally, without forcing the stretch. If needed, you can bend your right knee slightly. This passive forward fold targets your back, neck, and the muscles along the back of your leg. Stay here for a few breaths, keeping your palms facing up to avoid pushing or forcing the stretch.

6. Seated Spinal Twist

Woman lying on a yoga mat drawing her knees to chest while practicing yoga for lower back pain

Bend your left knee and step your left foot over your right thigh. Hold your left leg with your right arm, drawing your thigh closer to your belly. Inhale and lengthen your spine, then exhale as you twist to the left, placing your left fingertips on the floor behind you for support. Lift your chest and press into your left big toe as you deepen the twist.

7. Knees to Chest

Woman lying on a yoga mat pressing her thighs away from her

Lie down on your back and pull both knees toward your chest. Squeeze them in, and gently rock from side to side to massage your lower back. This simple movement helps release tension in the lower spine and adds a sense of relaxation to the area.

8. Reclined Hip Flexor Stretch

Woman lying on a yoga mat during a 15-minute morning yoga practice as she keeps her left leg straight and draws her right thigh into her chest

Place your hands on your knees, and as you inhale, straighten your arms and push your thighs away from your chest. Exhale slowly as you bring your thighs back in. Repeat this motion, using your arms to move your legs and release tension in the hips. You’ll notice the difference as your lower back presses into the mat when your thighs move in and out.

9. Reclined One-Legged Stretch

Woman lying on a yoga mat in a reclined twist

Keep your right knee drawn toward your chest, and extend your left leg along the floor. Hold your left thigh or shin and work on straightening your leg. This stretch targets the hip flexors, which can be tight and cause lower back discomfort. Press through your left heel while drawing your right knee closer to your chest. Keep your shoulders relaxed and your head on the mat.

10. Reclined Twist

Woman practicing Bridge Pose while lying on a yoga mat in front of glass sliding doors with her dog watching her

Bring your right knee across your body toward the left side. Use your left hand to guide it, and extend your right arm out to the side. Keep your right shoulder grounded as you deepen the twist. Stay here for a few breaths before switching sides and repeating the stretch and twist on the other side.

11. Bridge Pose (Setu Bandhasana)

Bend your knees and place your feet on the floor, hip-width apart. Inhale as you push your feet into the mat, squeeze your glutes, and lift your hips into Bridge Pose. Hug your inner thighs together and try to relax your shoulders away from your ears. Engage your legs and glutes, lifting your hips higher before slowly lowering your back down, one vertebra at a time.

Conclusion: A Simple Routine for Lower Back Relief

This 15-minute morning yoga routine is a simple yet effective way to relieve lower back pain and stiffness. Whether you practice it first thing in the morning or as a quick stretch during the day, these poses help target key areas of tension, especially in the lower back and hips. Regular practice can help you maintain flexibility, alleviate discomfort, and start your day feeling more at ease. Always listen to your body, and if you have any concerns about back pain, be sure to consult with your physician before trying any new exercise.