How I Healed My Back Pain Herniated Disc | Yoga for Lower Back Pain Relief

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This is a 15-minute routine for low back pain from a herniated disc. These are exercises and stretches that I used to help with my lower back issues and can also help with facet joint syndrome and sciatica, which were issues I also had in conjunction with the herniated discs. Always listen to your body and never push into pain. Back off when you need to, take it easy, and be kind to your spine : )

Start the yoga for back pain course:

This didn’t happen overnight, so give it time to heal, and be patient as you work toward health.

Other classes for back pain:

Tim Senesi Yoga, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.

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50 COMMENTS

  4. Thank you @yogawithtim, really like the energy of these videos. Just wanted to ask, if my back muscles are locking up after a freshly herniated disc, should I wait to let that settle before starting this programme?

  5. Greetings from Taiwan; your session has helped me. I do a lot of sport in my spare time alongside my main job and I've felt some back pain in the last year. I am going to practice this routine more often. Thank you for teaching us and making yoga accessible for beginners like me.

  6. That's so encouraging to read all these stories of other different people and see what works and what have not. Give lots of good ideas to follow. Thank you for the video and thanks YouTube for creating space for discussion!

  7. As an athlete, everything you said at the beginning resonates with me. I did all of those things you mentioned, I thought stretching was the answer. Now I know I’ve been wasting so much time. I love your videos. I’m so grateful you have so many to go through. I love all the 30 day challenges, I’m in the process of going through some now.
    You’re the best, I’m glad I found your page!

  8. Hi Tim…thank you for sharing umm..58yrs old …I have this issues now…practice yoga foe many years.and have this now has been quite a big life lesson…what was the doctor and book you mentioned in this video…thank you jx

  10. Tim – you have been a great source of wellness in my life ever since I first stumbled upon your channel back in 2017. You are putting good vibes out into the world. Thank you. I hope you are doing well.

  14. I especially appreciated this broken down class of these specific stretches. My back has been bad for years and years, and it became worse after I had my children. So, being reminded of these is extremely helpful and encouraging. Thank you!

  16. Hi Tim, This felt fantastic – thanks! I have had lower back issues for a while, which PT helped, but didn't resolve.
    However, I'm now wondering – should I then NOT be doing your other much more challenging yoga videos (for example in the challenge), as they are more "jamming" to my back? But I don't want to give up yoga and only do this, as I want to continue training the rest of my body too. I plan to subscribe to your course after finishing the challenge, but even then it seems maybe it won't be clear how much to push the back versus let it rest in this way. How do you advise mixing this?

  17. Very useful, thanks Tim. I usually take very good care of my body and do yoga almost every morning. But I hurt my back because of sitting too much (new very sedentary job). Not used to that at all. Forgot to take walks… It is true that with this kind of routine and walking, the back gets better rather quickly.

  18. A few years ago, I read a different version of your story about becoming a yogi. Out of curiosity, I visited your website again and noticed that the story has changed. Now I’m wondering which one is the true story 🙂 I still enjoy your classes and the way you teach, but I can’t help feeling a bit unsettled by this.

  19. Hello Tim , wanna say a huge big thankyou. I came across your site kind of by accident , although I've been doing yoga for many years at the age of 57 I am experiancing alot of lower back problems, more so when I gert out of bed in the morning and sitting down for prelonged periods. Ostiopath visits are expensive so I was looking for a way to try and heal myself, I finally typed in Yoga for lower back pain and up you came. withing this first practice you reduced my backpain by 90%. I have since been following many of your other yoga practices on your channel as I find your yoga gental and very well suited for how my body is now. My big mistake over the last few years has been trying to do the same yoga (Astanga Yoga) etc for that of a 30 year old man. Better late than never , again Big Thanks

  22. Thank you 🙏
    I skipped a few days in the 30 day challenge, that is why I am a bit behind the classes.
    I am s bit disappointed but I am also trying not to give myself a too hard time.
    I am trying to be more grateful for trying and coming back.
    Thank you for the challenge and I hope I will come back to the mat as I did a few years ago 🙏

  25. Thank you so much, I’ve been having back pain since last week just not sure why. I have completed this stretch with you before. It felt amazing!!! Day 23 checked ✅ 🧘🏻‍♀️ 🪷

  32. Normally I never understand when yoga practitioners say breathe into the back or any other body part, however, today I felt it. The last gentle flexion I felt my breath flowing directly into my back, healing almost. Thank you sir.

  33. I also healed from herniated L4 L5, and sciatic nerve pain and could barely walk. And for two years I could not do much. I was so grateful to eventually heal. I am so glad you healed too. Back pain is very humbling. I can see why you are so compassionate and gentle in the way you teach yoga. Needing a strong core is also so key. I nearly got surgery and would have had 3 months recover. Never got surgery. Massage really helped. Repressed anger for not having "support". Definitely an emotional and psychological component.Also that in healing. Thanks for sharing this and those resources. Maybe once a year it is a few days to a week of being careful. But its amazing to know you can heal yourself. Walking was what worked for me. I did it for 5 kilometers every day.

  34. Thanks for this excellent video! I do have a question; when doing bridge pose, is the inhalation on the raising of the pelvis? Love the “take up your bed and walk” reference too 🙏🙌💕

  36. God bless you Tim, your kind, soft, healing energy is already so powerful, and the guidance to take it slow and gentle are so helpful. Thank you so much. You bring hope and a sense of lightness around this healing process. And I loved the 'pick up your bed and walk' reference too 🙂

  37. Thank you. Wish I had found this when I had surgery from 2 slipped discs a couple of years ago. Recent injury surfing (again) in cold water has brought back a lot of pain, so will look into this all with you more!

  41. Dearest Tim, so helpful video and talk, I use to practice yoga, but after carrying heavy stuff and practicing being very tired and bad rest I had a contracture or something in lumbar spine, It’s been 6 days that I can’t stand straight, I am like stuck, I visited a Doctor because I couldn’t even walk without pain, she gave me a lot of medicine and asked me to rest, 6 days after I am with pain and I stand like going forward… I put heat cushion on my back muscle and waist which is stiff , I did all your yoga session and after that I could stand straight!!!, I still with pain but feeling lighter, the movements are so gentle but effective. So I just wanted to Thank you so much because I will spend my birthday on Tuesday being straight and relaxed. ❤ Any advice is welcome.🙏🏼

  44. Former chronic back pain patient here 👋. I love how Tim emphasizes patience and gentle progress — that’s exactly what worked for me too. Understanding my pain triggers and rebuilding movement slowly made all the difference over time.

  46. As an ex-skateboarder, this video has been a godsend. Its helped my cronic pain that, ive had since I was 17, (38 now) tremendously. Ive been recommending this to all my busted up skate rat budies. Thanks Tim.

  48. Followed your advice to not stretch too much and let the body decide to relax. Bit by bit my sciiatica pain eased with your yoga poses. After each lunge with arm extension, i felt my muscles twitch as if starting to ease from tension. Started doing mobiility poses daily..even the 10 min poses and it has significantly relieved my sciatica pain. Its now minimal and hopefully will be completely gone. Hope to see more poses esp those that reverse the effects of sitting for long hours. Thank you so much Tim!

  50. I hurt myself while playing tennis and i had terrible back pain for 5 days i could not even get out of the bed. I think i had a sciatica or something similar because it was a pain like never before. A friend sent me this and I've been doing it for the last week and now i feel super great. Thank you so much, and highly recommend to anyone who suffering from back pain problems.

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