5 yoga moves to fix low back pain

[vc_row][vc_column][vc_column_text]By Matt Miller, Broga Founder

I don’t think there is any worse physical pain than when something is not right with your back.

Our spine is our central architecture from which everything else is based, so if the foundation is off-kilter, so is everything else.

While I have been lucky not to have had any recurring back pain, I have experienced short-lived injuries like a pullled/strained erector spinae. And let me tell you, the world stops when your lumbar spine is not happy!

One of the most amazing things about yoga is its power for injury rehabilitation and prevention. When you learn to understand and connect with the positioning of your own body, both at rest and while engaging the muscles, you can make more significant and much faster progress.

I know a sports rehab massage or a spinal adjustment feels great for a day or two, but you learn nothing about your own body when someone just gives you an adjustment or massage.

So while lying around this holiday on a couch for days on end, I would please ask that you take a few minutes each morning to be good to yourself. [/vc_column_text][vc_video link=”https://www.youtube.com/watch?v=3-5y1M_zt1A” css=”.vc_custom_1451332488149{padding-top: 20px !important;padding-bottom: 20px !important;}”][vc_column_text]

Below is my anyone-can-do-it 5-minute DIY back rehab routine that you can do every day on waking to SIGNIFICANTLY reduce back pain.

And if you don’t have any back pain maybe this will get the machine and the attitude pumping in the right direction to get out and do a run or something else physically active this holiday BESIDES rapid-firing Matchmakers into your mouth!

Method: 10 long slow breaths with your mouth closed in each posture before moving to the next one….


  1. Upward Salute 

Urdhva Hastasana (Credit: Victoria Lee)

In Sanskrit this is called Urdhva Hastasana. It is literally as simple as standing straight and tall with hands reaching skyward. Super easy and deceivingly complex if you do it correctly. Here are the things you must accomplish all at the same time:

  • Feet pressing into the floor
  • Squeeze your buttocks and tuck the bottom part of the pelvis under, which automatically makes your abdominals tense up
  • Pull the hands and arms up simultaneously
  • Pull the shoulders down

…whew! exhausting and we only just started!

2. Standing Backbend (Ardha Anuvittasana)

Ardha Anuvittasana (Credit: Victoria Lee)

Ardha Anuvittasana (Credit: Victoria Lee)

Keeping exactly the same position as for the Upward Salute above. Then start to use each breath to push the pelvis and thighs forward and bend your torso back while looking up and reaching the hands back further and further with each breath.

3. Forward Fold (Uttanasana)

Uttanasana (Credit: Victoria Lee)

Uttanasana (Credit: Victoria Lee)

Now slowly do the opposite, rolling forwards and bringing your arms forwards so that your hands are trying to reach the floor. Bend your knees enough that you can grab onto the back of your calves or maybe under your toes. Pull your head as close as possible whilst simultaneously trying to lift your buttocks in the air.

4. High Lunge (Anjaneyasana)

Anjaneyasana (Credit: Victoria Lee)

Anjaneyasana (Credit: Victoria Lee)

Bend the knees enough that you can place your hands flat on the ground and bring the left leg back into a high lunge.

Here your checklist of things that all need to happen at the same time:

  • Back leg straight
  • Hips low
  • Shoulders rolled back/chest lifted creating a flat back
  • Hands flat on the floor

It is very hard to do all these at once but you have 10 breaths to focus and try.

5. Twisting lunge (Parivrtta Sanchalasana)

Parivrtta Sanchalasana (Credit: Victoria Lee)

Parivrtta Sanchalasana (Credit: Victoria Lee)


From the above move, don’t move a thing. Just lift your right arm straight up to the sky.

You have 10 breaths to try and get the up stretched arm perfectly vertical.

6. Reverse Twisting lunge (Parivrtta Anjaneyasana)

Parivrtta Anjaneyasana (Credit: Victoria Lee)

Parivrtta Anjaneyasana (Credit: Victoria Lee)

Following on from the Twisting Lunge, slowly bring your raised arm down to the inside edge of your front (right) foot and also slowly lift the left arm up skywards into the reverse twist of what you just did.

This is much harder the first twist but if you keep trying to maintain a straight long back leg and keep trying to lift your arm skyward and vertical then it is much easier to find balance.

Now stand up and repeat the whole thing on other side. When you are done your back will feel amazing, PROMISE!




[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1447888745435{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #ffffff !important;}”][vc_column width=”1/4″][vc_single_image image=”8902″ img_size=”medium” alignment=”center” style=”vc_box_rounded”][/vc_column][vc_column width=”3/4″][vc_column_text]

About Matt “the Pillar” Miller

Yoga and fitness fanatic Matt is the founder of Broga. Living in London, Matt is a perennially sunny Californian spreading fitness inspiration and wellbeing to a wide audience.

He has been an American Football athlete, a UFBB super heavyweight Bodybuilder, a member of the US National Association of Sports Medicine, has Multiple yoga teaching certifications, was one of the first (and the youngest) to have a total titanium femur and pelvic joint, and is an internationally known Celebrity Personal trainer as seen on TV.[/vc_column_text][/vc_column][/vc_row]

[vc_row seperator_indeed_locker=”” lk_t=”ism_template_1″ lk_io=”default” lk_dm=”0″ lk_thm=”0″ lk_tuo=”0″ lk_dt=” ” css=”.vc_custom_1450102657185{padding-top: 30px !important;padding-bottom: 30px !important;background-color: #00ffff !important;}”][vc_column][vc_column_text]

Want more Broga action in your life from the comfort of your home?


Check out our new online portal www.broga.online, through which you can unlock Broga videos, pre-order Matt’s new DVD, and find out even more about Broga. Christmas doesn’t have to be fitness free!


0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *