7 YouTube Yoga Practices to Finally Relieve and Release Your Back Pain, Tightness, and Tension

This slow, gentle flow is my go-to YouTube yoga practice for back pain. The supine spinal twist at the end always makes me feel loose and rejuvenated.

This calming practice focuses on the little things: loosening the knotted muscles in your neck, contracting your tense shoulder blades, and gently straightening out your hip muscles. All of it comes together in a slow and soothing flow to promote back health and flexibility.

In this guided practice from Yoga With Adriene, you'll spend a few minutes stretching out your tight hamstrings and hips, loosening your lower body before getting into postures like Cat-Cow, Child's Pose, and Pigeon to relieve back pain. This slow sequence is great for beginners.

In a yin yoga practice, you focus on holding poses for longer periods of time to get the full benefit of the stretch. This slow guided practice gives you all the time you need to transition into each pose and stretch through the tightness in your hips, hamstrings, and lower back.

Any practice that starts with a long Child's Pose is one I can get into. You spend time stretching out all the different areas of your back plus your hips and hamstrings to feel fully renewed.

The upper back can get tight and sore when you're hunched over a desk all day. This relaxing, upper-body-focussed 30-minute practice from Adriene Mishler can help you relieve that pain and find release.

I love the focus on correcting posture in this practice, and the muscle-loosening twists will give you major relief in your hips, sides, and back.