Because your back deserves better.

healthy lower back

movement is the best medicine...

Low back pain is basically a national pastime—nearly 80% of adults will deal with it at some point. The good news? A strong, mobile, well-breathing body goes a long way. büddhi’s lower-back–friendly classes focus on building strength in the hips, core, and spine while stretching the muscles that love to tug on your low back and create tension. Add in healthy breathing habits, stress-relieving movement, and a little nervous-system love, and suddenly your back feels supported, resilient, and way less cranky.

welcome section

a healthy lower back is in your hands


You might be here because your lower back has been feeling tight, achy, or just not quite right. Maybe you sit a lot, move a lot, or tweaked something and want to prevent it from becoming a bigger issue. Whatever brought you here, you’re in the right place.

Start with our free lower-back quickie—a gentle, beginner-safe class designed to improve mobility, build support through the hips and core, release tension, and introduce healthy breathing and stress-relieving techniques that your back will thank you for.

how to get started

  1. Please check with your doctor before starting yoga or exercise, especially if you have a history of lower back injury or pain. It’s usually encouraged, but it’s always best to get their OK first.
  2. Start with 15-minute practices and work up to 60-minute classes to strengthen your lower back, improve mobility, and reset the nervous system.
  3. Once you checkout, you’ll be redirected back to the Healthy Lower Back page so you can get started right away!

Join us for your back’s best chapter

a collection designed for healthy lower backs

Join the Healthy Lower Back Collection for lifetime access to yoga classes supporting spinal mobility, core strength, and lower-back ease.

Lifetime access to yoga for a healthy lower back. Build mobility and strength with classes that range from quick sessions to full 60-minute practices. Explore our forever-access collections or join our monthly membership for full access to our 600+ yoga and FlowLIFT classes.

features
  • Lifetime access with a one-time purchase
  • 12 yoga classes designed for a healthy lower back
  • Progressive lengths from 15 to 60 minutes
  • post your questions for the community on our forums!
cost
$
59
join today

Simple movement. Strong spine.

Yoga is one of the most effective ways to support a healthy lower back. Regular practice improves spinal mobility, core strength, posture, and flexibility, while breathwork helps release tension and support stability. Together, movement and breath create a sustainable approach to back care—helping you move with ease and build lasting strength.

15-20 minute classes

Gentle Low Back Reset

Easy floor stretches that target tension in the low back. Loosen up the hips, twist the spine gently and breathe into all the tight spots.

Yoga for Lower Back

A short and gentle series to stretch as well as strengthen the lower back and surrounding areas.

Yoga for Tight Hips

A magical perscription for the hips and lower back. Enjoy the freedom and space you feel after this slow flow.

Morning Hamstring Stretch

Great for the morning or any time of day. Stretch the hamstrings to free the lower back and hips from needless tension.

Ease Low Back Pain

Flow through a gentle series of twists and other stretches that will help to release lower back pain.

Back + Hip Care

Increase mobility in the hips as you strengthen the lower back. The combination of these postures is great for the lower back.

40-60 minute classes

Lower Body Deep Stretch

We love this class for a post workout stretch, after sitting a long time or any time you need to stretch our the legs, hips and lower back.

Low Back Love

One of our most popular videos of all time. The name says it all. Give your low back some love today.

Mellow Yourself

Breathe deep, moves slow and calm your nervous system. This class is perfect when you need a reset.

Spine Medicine

All yoga is spine medicine, however this gentle flow is focused on increasing mobility and strength in our sacred spines.

Lower Back Bliss

Release lower back tension and build strengh in the core to support the lumbar spine.

Low Back Remedy

This class will gently create space in the hips, hamstrings and lower back while subtly engaging the core for some low back yoga medicine.

healthy lower back forum

this week's topic:
let's talk about our experience with lower back issues and how yoga is hleping us!

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frequently asked questions

So, your doctor said it’s time to make a big change—maybe one that will put you on a path to a pain free lower back forever. Büddhi is here to support this endeavor with strength, mobility, and stress relief to help you thrive. Start with our carefully curated classes, and if you have any questions, don’t hesitate to reach out. Let’s take this step together! here's a few answers we prepared just in case...

faq's for you

should i ask my doctor before i start your program?

If you're under the care of a doctor or physical therapist for your back pain, consult your doctor before starting a new exercise program. The classes on this page are beginner-friendly yet designed to challenge and inspire growth. They focus on improving physical fitness, range of motion, and breath control—helping you make meaningful progress toward your goals. Change starts here!

What is the healthy lower back membership?

The Healthy lower back Membership gives you Forever access to a selection of classes designed to support mobility, strength and stress relief. The classes are meant to be repeated, helping you build consistency, track your progress, and get comfortable with our style of movement.

how often should i do the classes?

Any amount of movement is a positive step! If you're new to exercising at home, even one 20-minute class a week can make a big difference. Over time, aiming for three classes per week is ideal. yoga offers incredible benefits, so don’t stress about which class to choose—just start where you can.

should i do yoga when I'm in a lot of pain?

If you are currnetly experiencing an acute bout of back pain, speak to your physician before doing yoga. Sometimes rest is best for a few days before you attempt any type of stretching or movement. Do these classes when you are easily able to move the body without extreme pain so that you can hopefully avoid or minimize acute episodes in the future.

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