Yoga can be a tough journey for people with back pain. It can feel scary and overwhelming, especially for beginners. Some yoga positions can help ease your discomfort, but if you don’t do them correctly, they could actually make your pain worse. Here are a few positions that might help, along with some challenges you could face:

1. Child's Pose

   • Challenge: This pose might hurt if your knees are sensitive or not very flexible.
   • Solution: You can use cushions to support your knees.

2. Cat-Cow Stretch

   • Challenge: This stretch needs good coordination, which can be hard if you’re in a lot of pain.
   • Solution: Go slowly and focus on your breathing to help ease any strain.

3. Downward-Facing Dog

   • Challenge: If your shoulders are tight, this pose might make things worse.
   • Solution: Bend your knees to take pressure off your back.

4. Sphinx Pose

   • Challenge: If your core muscles aren’t strong enough, you might not align your body well.
   • Solution: Use your belly muscles to help support your lower back.

The most important thing is to be patient and make changes as needed. It might help to talk to a trained instructor who can give you personal advice and tweaks to keep you safe.