5 Yoga Poses to Relieve Lower Back Tension & Improve Flexibility

The era of digitalization and desk jobs has created a challenge for our physical well-being, especially our backs. Hunched over laptops, a sedentary lifestyle and prolonged periods of sitting can lead to persistent discomfort in our lower backs.

However, combining physical postures, mindfulness, and deep breathing, yoga effectively alleviates this pain, enhances flexibility, and promotes overall well-being.

In the points below, we’ll guide you through five accessible yoga poses designed to alleviate lower back tension, improve flexibility, and aid in maintaining a healthy spine.

Child’s Pose (Balasana)

This gentle, restorative pose stretches the lower back, hips, thighs, and ankles while calming the mind and body.

1. Start on your hands and knees, then spread your knees wide while keeping your big toes touching.
2. Exhale and lower your torso between your thighs.
3. Stretch your arms in front of you with palms facing down, or rest them alongside your torso with palms up.
4. Relax and breathe deeply. Hold for 1-3 minutes.

Cat-Cow Pose (Marjaryasana-Bitilasana)

A dynamic yoga flow that stretches and strengthens the spine, Cat-Cow pose also massages the organs and encourages optimal spinal fluid circulation.

1. Begin on your hands and knees with wrists directly under your shoulders and knees under your hips.
2. Inhale, drop your belly towards the mat and lift your chin and chest (Cow pose).
3. Exhale, draw your belly to your spine and round your back toward the ceiling (Cat pose).
4. Repeat for 1-2 minutes, syncing your movements with your breath.

Sphinx Pose (Salamba Bhujangasana)

An excellent pose for lengthening the lower back, Sphinx pose can also strengthen the spine and stretch the chest, lungs, and shoulders.

1. Lie on your stomach with your legs stretched out behind you.
2. Prop yourself up on your elbows, aligning them under your shoulders.
3. Press down through your forearms and lift your chest off the floor. Relax your shoulders away from your ears.
4. Hold for 1-3 minutes, then lower with an exhale.

Pigeon Pose (Eka Pada Rajakapotasana)

The pigeon pose is a deep hip opener that stretches the thighs, groin, back, and psoas.

1. Start on all fours in a squared table pose.
2. Slide your right knee forward to the back of your right wrist. Angle your right shin under your torso.
3. Stretch your left leg behind you. Lower the outside of your right buttock to the floor.
4. Square your hips to the floor and elongate your spine. Breathe and hold for 1-3 minutes. Repeat on the other side.

Supine Twist (Supta Matsyendrasana)

A soothing end to your practice, the Supine Twist massages the back and hips while stimulating the digestive system.

1. Lay on your back and bring your knees to your chest.
2. Stretch your arms out to the sides in a ‘T’ shape.
3. While exhaling, lower your knees to the right side, keeping your left shoulder on the floor.
4. Turn your head to the left. Hold for 1-2 minutes and then repeat on the other side.

Remember, yoga is about listening to and nurturing your body – always seek professional advice before starting a new exercise regimen, especially if you have a pre-existing condition. Incorporating these yoga poses into your routine can be a step towards alleviating lower back tension, improving flexibility, and maintaining a healthy spine.

Embrace a path of wellness and harmony – your body will thank you for it.