Pain Management Yoga for the Back
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Week 1

Just Do This! Figure 4 and Twist
Beginning Yoga Forward Bends
Beginning Yoga Twists
Week 2

Delayed 7 days

Just Do This! Legs Up the Wall
Ease the Back
Simple Relaxation Class
Week 3

Delayed 14 days

Just Do This! Morning Back and Hip Stretch
Stretch the Back
Focus on Backbends
Week 4

Delayed 21 days

Just Do This! 3 Ways to Bend the Back
Stimulate and Release
Yoga on the Wall
Week 5

Delayed 28 days

Just Do This! Easy Back Stretch
Focus on Twists
Grounded, Centered, and Present
Week 6

Delayed 35 days

Just Do This! Bolster Twist and Fold
Modified Suyra Namaskara
Ashtanga for Beginners
Week 7

Delayed 42 days

Just Do This! Bridge Pose Strength and Stretch
Re-energize and Find Joy
Rest and Release the Back
Week 8

Delayed 49 days

Just Do This! Forward Fold Against the Wall
Happy Hip and Back Stretch
Ashtanga Inspired Seated Stretch
Week 9

Delayed 56 days

Just do This: Squeeze and Stretch the Back
Back Bends for Pain Relief
Forward Bends: Letting Go
Week 10

Delayed 63 days

Just Do This! Thoracic Spine Stretch
Easing Back Pain with Yoga
Yoga for Back Pain Relief
Week 11

Delayed 70 days

Just Do This! Windshield Wiper Spine
Ease Back Pain by Building Strength
Yoga to Boost Your Back Health
Week 12

Delayed 77 days

Just Do This: Mid Back Strength and Stability
Support Your Spine with Yoga

Stimulate and Release

Stimulate the back muscles with back strengthening poses. Release the back with back stretches!