Yoga Sequence for Back Pain, Sciatica, Herniated or Slipped Disc

Yoga is an excellent form of exercise that combines strength with flexibility, balance and postural awareness. Many people find relief of their low back pain with a consistent yoga practice, which is at least 2-3 times a week.

This video below contains an excellent, safe and effective yoga sequence which includes Cat/Cow, a modified Bird Dog, Childs Pose, a seated twist and how to safely lift a heavy object off the floor. This is a great sequence for people who are suffering with back or hip pain, sciatica, a herniated or slipped disc. This sequence is also a great building blog and starting place for a home yoga practice combined with corrective exercises from your physical therapist.

These movements and yoga postures should feel good and can help you decrease pain and get back to your normal activities.

Always remember, yoga is about you, how you feel and what you are doing on your mat, not what others in a class are doing. Always be OK with just resting in child’s pose.

If you are currently suffering with back or hip pain, try rubbing a sports cream or Tiger Balm (my favorite) on the place where it hurts, then do 1 or 2 rounds of this yoga sequence and go for a 15 minute walk.