Easy Yoga Poses for Back Pain

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.