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Many people who work office jobs understand the feeling of back pain after a long day at the desk sitting in front of a computer. Yoga is a great way to relieve back pain, gain flexibility, and feel good overall. Here are our favorite easy yoga poses for back pain.
Cat / Cow Pose


How to do the pose:
- Start in tabletop position with shoulders over wrists, hips over knees, fingers spread wide
- Breath in and go into cow position lifting your head and tailbone while letting your bellow drop down toward the floor
- Breath out and go into car pose by sucking abdomen up and rounding your spine toward the sky and tucking your chin toward your chest
- Repeat these movements back and forth five times while holding each pose for 10 seconds.
This gives a great lower back stretch and feels amazing on your neck during the cow portion of the movement.
Sphinx Pose


How to do the pose:
- Lying face down on the floor with legs extended behind about hip-width apart
- Bring arms up and rest elbows under shoulders with forearms on the floor.
- Rest in this position for about 10 breaths
This is one of my favorite lower back stretches and feels great after a long day at the office and it is one of our favorite Easy Yoga Poses for Back Pain.
Supine Twist


How to do the pose:
- While lying on the back, hug knees to chest and lower knees to right side and rest legs on the floor together
- Keep both shoulders flat on the ground while extending your arms straight to the side.
- Stay for 5 breaths and switch to the other side
You should feel this stretch in the lower back, hips, glutes, and IT band.
Pigeon Pose


How to do the pose:
- Bring right knee behind right write with right foot touching right hip flexor.
- Stretch left leg behind you with the top of the thigh, shin and foot contacting the floor
- Keep torso lifted using your hands for support
You will feel an amazing stretch in your hips, groin, legs, and lower back. This pose is a bit more advanced, so warm up before attempting this one.
Yoga is also a great way to relax and also reduce stress levels.
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