Yoga for Back Pain Recovery

I've had a sore back for a week now, it's heaps better than it was the first two days but I'm still babying it to be sure I don't worsen the problem. 

I'm doing some variation of my floor yoga sequence most days:

PDF available on website, link in sidebar 🧘‍♀️

I started a few days ago not doing splits, camel, yoga wheel back bends, plank, up dog or the harder pigeon variations and doing half boat rather than full boat and boat big toe. 

By today I was able to do the entire sequence but I'm not going as deep into poses as I usually do. 

• The most important thing during recovery from a back pain episode is not to overdo it. Take your time, do everything slowly. 
• Static yoga (holding poses longer e.g., for 5 to 10 seconds) ensures it's easier to control and constantly asses your use of back muscles, rather than dynamic yoga flows in which you are constantly moving between poses. 
• All back injuries are different! Do what works, don't do anything that hurts.
• Seek advice from a Dr or physical therapist if unsure!

The pose that I can most notice the back injury is reverse plank, so I only hold it briefly or some days I skip it all together.

I'm also able to get on and off my indoor cycling bike now without pain! So it's great to be adding some cardio back into my day. 

But I'm still resting a lot, I have a super comfortable desk chair in my home office so I'm spending lots of time working on the computer ATM:

As a quilt pattern designer and author of over 20 books, I'm always working on a new manuscript so it's great to be getting some of that sedentary work done whilst I'm injured.