Yoga is often thought of as a restorative practice, since many poses are gentle and focus on stretching and flexibility. Some Yoga exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles.
Yoga focuses a great deal of attention to developing both balance and flexibility. Improper spinal alignment can cause back pain and decrease range of motion in the spine. Practicing a few yoga stretches after work would help straighten and strengthen your spine and as a result to relieve lower back pain.
Start by laying on your stomach, feet hip-width apart, and bring the elbows under the shoulders. If there is too much pressure on your lower back, you can bring your elbows slightly forward.
If you want a deeper bend, place a block under the elbows. Hold the pose for 1-3 minutes, and come out by first lowering your upper body on to the floor. Relax on the floor as long as needed, and then come to a child pose for few breaths.
From your hands and knees, tuck your toes under and rise to Downward Facing Dog. Start with your knees bent, back straight and long, tailbone towards the ceiling. Slowly straighten and stretch one leg at a time back bringing the heel closer towards the ground.
Draw the shoulder blades towards the spine and actively try to lower them, rotating your upper arms outwards. Stay for 5 breaths.
Your lower back supports the whole torso, so taking care of it is kind of important. Sitting less, moving more, stretching and strengthening the back goes a long way. However, if you are having persistent pain in your lower back, it’s always good to check it with the doctor to make sure nothing more serious is going on.
Start in Downward-Facing Dog with your feet together. Then draw your left knee forward and turn it out to the left so your left leg is bent and near perpendicular to your right one; lower both legs to the ground. You can simply keep your back right leg extended straight behind you, or for an added hamstring stretch — seasoned Pigeon posers, only! — carefully pull your back foot off the ground and in toward your back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.
Start standing straight with your feet together. Next, lunge your left foot back three to four feet, and point your left foot out at a 45-degree angle. Turn your chest to the side and open up the pose by stretching your right arm toward the ground and the left arm toward the ceiling, keeping both your right and left legs straight. You may not be able to touch the ground with your right arm at first, so don’t overstretch — only bend as far as you can while maintaining a straight back. Hold the position for 5 to 10 breaths, then switch to the other side, and repeat as needed.
Kneel on your mat with your knees hip width apart and your feet together behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs.
Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
Rest your forehead on the ground, with your arms extended out in front of you. Hold for one to three minutes.
Important Notes for Yoga Exercises for Lower Back Pain Relief: