If you regularly find yourself sitting at a desk, you're likely no stranger to the nagging ache of back pain. This discomfort, often felt in the lower back or between the shoulder blades, is a common consequence of our sedentary lifestyles. Fortunately, incorporating a few simple yoga moves into your day can offer significant relief and improve mobility.
Why Yoga Works for Back Pain
Yoga helps alleviate back pain by enhancing flexibility, strengthening the muscles that support good posture, and promoting better spinal alignment. It also cultivates a greater awareness of how you move your body, which can lead to healthier daily habits. Beyond the physical benefits, the mindful movement and breathing integral to yoga are excellent for stress relief and calming the nervous system.
Annie Landa, a yoga instructor for the Alo Moves app, emphasises that you don't need to be flexible to start. "Gentle styles like Hatha, Iyengar and restorative yoga are ideal for those with back pain," she explains. "These practices prioritise alignment, use props, and move slowly, making them safer and more accessible. Yin Yoga can also help release deep tension in connective tissue."
Getting Started Safely
Landa advises beginners or those with existing pain to start small and listen to their bodies. "Even just 10–15 minutes a day can make a difference," she says. It's crucial to avoid pushing into pain and to use props like blocks or bolsters for support. If you have acute or chronic pain, consulting a doctor or physical therapist before beginning a new practice is always wise.
"Focus on how you feel, not how the pose looks," Landa adds. "Consistency and patience are key. Yoga isn't about holding impressive poses; it's about learning to be present in your body."
Four Expert-Recommended Poses for Back Relief
Landa recommends starting in Child's Pose to centre yourself, then flowing through these four moves daily. They are particularly beneficial after travel, a night in an unfamiliar bed, or a long day at a desk.
1. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This well-known sequence involves gently flexing the spine between two positions. Start on your hands and knees in a tabletop position. As you inhale, drop your belly towards the floor and lift your gaze (Cow pose). As you exhale, round your spine towards the ceiling and tuck your chin (Cat pose). Flow slowly between the two.
This move mobilises the entire spine, improves circulation between the vertebrae, and brings awareness to your posture.
2. Sphinx Pose (Salamba Bhujangasana)
Sphinx Pose is a gentle, supported backbend. Lie on your stomach and place your forearms on the mat with your elbows under your shoulders. Press into your forearms to gently lift your chest, keeping your hips and legs relaxed on the floor.
This pose strengthens the lower back and promotes safe extension of the lumbar spine, making it an excellent counter to prolonged sitting.
3. Supine Twist (Supta Matsyendrasana)
This grounding twist is deeply relaxing. Lie on your back and hug one knee into your chest. Gently guide that knee across your body while extending the opposite arm and turning your gaze in the opposite direction.
The supine twist relieves spinal tension and stretches the back muscles, offering satisfying relief, particularly for lower and mid-back discomfort.
4. Bridge Pose (Setu Bandhasana)
Bridge Pose is the most active of the four but is highly accessible. Lie on your back with knees bent and feet flat, hip-width apart. Press into your feet to lift your hips, slowly rolling your spine off the floor. You can keep your arms by your sides or interlace your hands beneath you.
This classic pose strengthens the glutes and lower back, opens the chest and shoulders, and supports overall spinal stability.
By practising these moves consistently, you can work towards reducing aches, improving flexibility, and building a stronger, more resilient back.
