Six Gentle Poses to Ease a Stiff, Aching Back
A calm 10-minute sequence for desk workers and anyone whose back aches after long days of sitting.
Back pain is one of the most common reasons people come to me. Most of the time it isn't caused by one big injury. It builds slowly from long hours at a desk, looking down at a phone, weak core muscles and very little movement during the day.
The good news is that gentle, regular yoga can make a real difference to everyday stiffness. The key word is gentle. With back pain, doing less, slowly and correctly, works far better than pushing hard.
Before you start
For everyday stiffness, follow three rules: move slowly, breathe normally through every pose, and stop if anything causes sharp pain. Mild stretching sensation is fine. Pain is not.
Six poses that help most people
1. Cat-cow (Marjariasana-Bitilasana)
On hands and knees, breathe in as you gently lift your chest and tailbone, then breathe out as you round your back. Move with your breath for 8 to 10 rounds.
Why it helps: it moves every part of the spine gently and warms up stiff muscles.
2. Child's pose (Balasana)
Sit back on your heels and fold forward, resting your forehead on the floor or a cushion. Keep knees apart if your belly or hips feel tight. Stay for 5 to 8 slow breaths.
Why it helps: it lengthens the lower back and calms the whole body.
3. Sphinx or low cobra (Bhujangasana)
Lie on your stomach with elbows under your shoulders. Lift your chest a little, keeping your lower belly and hips on the floor. Hold for 4 to 6 breaths.
Why it helps: it gently counters the forward slump of sitting. Keep it low; this is not about bending far.
4. Bridge (Setu Bandhasana)
Lie on your back, knees bent, feet hip-width apart. Press into your feet and lift your hips slowly, then lower one vertebra at a time. Repeat 6 to 8 times.
Why it helps: it strengthens the glutes and back muscles that support your spine.
5. Knees-to-chest (Pawanmuktasana)
On your back, hug both knees gently towards your chest. Rock slowly side to side if it feels good. Stay for 6 to 8 breaths.
Why it helps: it releases tension in the lower back and hips.
6. Gentle supine twist (Supta Matsyendrasana)
On your back, let both bent knees fall slowly to one side while your shoulders stay down. Hold for 5 breaths, then switch sides.
Why it helps: it relieves stiffness around the spine. Keep the twist small if you have disc problems.
A 10-minute daily routine
- Two minutes of slow belly breathing, lying on your back with knees bent
- Cat-cow, 10 rounds
- Child's pose, 6 breaths
- Sphinx, 5 breaths, twice
- Bridge, 8 slow repetitions
- Knees-to-chest, 6 breaths
- Supine twist, 5 breaths each side
- One minute of rest in Shavasana
Daily habits for desk workers
- Stand up and walk for two minutes every 30 to 45 minutes
- Keep your screen at eye level so your head doesn't drop forward
- Sit with both feet flat and your lower back supported
- Carry bags on alternate shoulders, or use a backpack
When a personal teacher helps
Back pain is very individual. The same pose can help one person and irritate another, depending on the cause. In a one-to-one session I watch how you move, adjust each posture for your spine, and build strength step by step. That's why therapeutic yoga works best when it's personal.
Want a routine made just for you?
Book a free one-to-one trial class with Jyoti, live online or at your home. She'll understand your health and goals, then guide you personally.
About Jyoti Chaurasia
Jyoti is a certified yoga instructor from the University of Lucknow with more than 15 years of teaching experience. She offers one-to-one yoga, live online and at home, for fitness, therapeutic needs, women's health, pregnancy and postnatal recovery.
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