20 Min Yoga for Back Pain — Stretch & Strengthen for Lower Back Relief

This 20-minute yoga for back pain is designed to address the real root causes of lower back discomfort: tight hip flexors, weak glutes, weak core, and a stiff upper back. This isn't just stretching. It is a balanced practice that strengthens and lengthens your body so your back feels better, not just for an hour, but in your daily life! Whether you sit at a desk all day, carry tension in your lower back, or feel stiff and sore in the mornings, this gentle flow is for you. Beginners can modify every pose. No experience needed. What you'll need: A Yoga Mat A Strap And excitement about less future back pain! :-) 🧘 What we'll work through: → Spinal mobility to loosen a stiff back → Core & glute strengthening to support your spine → Deep hip flexor stretches to release tension pulling on your lower back → Full-body lengthening to help you move freely I built this practice because so many of us live with low-grade back pain that comes from modern life: sitting too much, moving too little, and carrying stress in our bodies. This routine addresses all of it in just 20 minutes. 🕊️ Perfect for mornings, rest days, or anytime your back needs relief. Yours, Rebekka 0:00 - Why Your Back Hurts (4 Root Causes) 1:12 - Gentle Spinal Mobility Warm-Up 4:10 - Upper Back Mobility 9:00 - Glute Activation & Deep Hip Flexor Stretches 15:27 - Full Body Lengthening Flow 18:40 - Glute Activation 20:02 - Upper Back Mobility & Strengthening 21:30 - Glute Strengthening 23:21 - Lower Back Release & Final Relaxation #yogaforbackpain #lowerbackpain #yogaforbeginners #backpainrelief #yogaforflexibility #gentleyoga #morningyoga