Ease Back Discomfort with These 5 Simple Practices

Practicing a gentle backbend with mindful breathing to strengthen and support the lower back.

Back discomfort is incredibly common — especially after 55. For many people, it isn’t caused by one single issue, but by stiffness, guarded movement, and long periods of staying still.

The good news: backs often respond well to gentle, consistent movement that helps them (and you!) feel safe to move again.

Below are five simple practices that many people find helpful for easing back discomfort and improving comfort throughout the day. I had chronic back pain for decades before discovering yoga and finding what works for me.

These are not medical treatments — just gentle movement ideas designed to support everyday comfort.

1. Move Your Spine in All Directions (2–3 minutes)

The spine is designed to move — not just forward and back, but side to side and gently around.

Try this:

Seated cat-cow improves spinal mobility and often brings pain relief.

• Shift forward and back slowly

• Move side to side

• Add gentle rotations within a comfortable range

  
  

Why it helps: Staying in one position for too long can make the back feel stiff and sensitive. Small, varied movements often help the back feel more relaxed and responsive.

2. Add Easy Hip Movement (2 minutes)

When the hips are stiff, the lower back often ends up doing extra work.

Try this:

• Slow hip circles with hands on your hips

• Small step-backs or gentle lunges

• Keep movements slow and pain-free

  
  

Why it helps: Restoring hip movement can reduce strain on the back and make everyday activities feel easier.

3. Breathe With Movement (1–2 minutes)

Woman stretching mindfully, incorporating deep breathing.

Breath and movement are closely connected — especially for back comfort. Try this:

• Inhale and sit or stand tall

• Exhale and soften slightly

• Add gentle arm reaches overhead with the breath

Why it helps: Breathing with movement can reduce unnecessary tension and help calm the nervous system, which plays a big role in how pain is experienced.

4. Use Light Core Engagement (1–2 minutes)

Core support doesn’t mean bracing or holding your breath.

Try this:

• Stand tall

• As you exhale, gently draw the belly toward the spine (soft, not tight)

• Add a slow standing march if comfortable

  
  

Why it helps: A responsive, relaxed core can support the spine without making the back feel stiff or restricted.

5. Prepare for Transitions (1 minute)

Back discomfort often shows up during transitions — like getting out of bed or standing up.

Knee-to-chest stretches in bed can alleviate back pain and improve flexibility.

Try this in the morning:

• Knees gently toward chest while lying in bed

• Rock slowly side to side

• Take a few breaths before getting up

Why it helps: Preparing the body before movement can make transitions feel smoother and less jarring.

A Simple Reminder

Back discomfort doesn’t usually improve by avoiding movement altogether. Gone are the days of bed rest for back pain! For many people, it improves when movement feels safe and gentle, moving mindfully without guarding, and following the breath.

Small amounts of mindful movement, practised consistently, often make a meaningful difference over time.

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Want more guidance?

Eryn’s Yoga classes are designed to support:

• Gentle movement

• Core strength without strain

• Balance, mobility, and confidence

Try 7 Free Days of Unlimited LIVE Yoga and Class Replays! Email Eryn@ErynsYoga.com