Yoga expert says to avoid back pain and get relief, do these four yogas.

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If you often spend time sitting at a desk, back pain may bother you. One day you will feel pain, perhaps some pressure in the lower back or between the shoulder blades and the rest is history. Sedentary lifestyles and jobs that require us to sit for long periods of time can cause the spine and surrounding muscles to react, causing discomfort, stiffness and pain over time.

Our bodies are not designed to sit for hours so it is wise to get up and move around regularly encouraged by expertsIf you can stretch or do some yoga, even better, Yoga helps reduce back pain by increasing flexibility, strengthening postural muscles and improving spinal alignment, It also increases awareness of body mechanics, which can lead to better daily mobility habits,

Mindful movement like stretching is also great for stress relief and when combined with other exercises like breathing exercises, it can help reset the nervous system and maintain calm feelings or interrupt negative thought patterns. sum Blends these two practices perfectly, but if the idea of yoga is off-putting because you don’t think you’re flexible enough, don’t worry. There are so many styles that make it accessible to everyone.

“Gentle styles like Hatha, Iyengar and restorative yoga are ideal for people with back pain. These practices prioritize alignment, use props and move slowly, making them safer and more accessible. Yin yoga can also help release tension deep in the connective tissue”, explains, annie landaA yoga instructor for the Alo Moves app.

“Regular yoga practice can definitely help prevent further pain and even relieve chronic stress. It strengthens the muscles that support the spine, improves circulation, and trains the body to move more mindfully in everyday life.”

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If you’ve never done yoga before, or if you’re already struggling with tight muscles joint painJust holding something as simple as child’s pose once a day can make a difference. You may find that the morning is the best time to do this, or it may be more beneficial during a break from your desk or before bed.

“I always say, listen to your body first and avoid pushing into pain. Also, use props like blocks or bolsters to support movement, and modify postures as needed. If pain is acute or chronic it’s wise to consult a doctor or physical therapist before starting a new exercise,” Landa explains.

“Start small. Even just 10-15 minutes a day can make a difference. And some aren’t always better than others. Focus on how you feel, not what the pose looks like, and allow yourself to explore your body without judgment. Consistency and patience are key,” she adds.

Landa explains that yoga isn’t about striking impressive poses, it’s not even about touching your toes. It’s about learning to be present in your body. “When practiced with awareness and care, yoga can be a powerful tool not only for physical pain, but also for emotional and mental clarity.”

Read about Annie Landa’s favorite yoga poses to improve spine and muscle health and relieve back pain. These moves can be especially helpful after traveling, sleeping in a bed you’re not used to or sitting at a desk for a long day, and Landa recommends starting in child’s pose and then doing these four moves every day for less aches and pains and more mobility and flexibility.

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1. Cat-Cow Stretch

Annie demonstrating cat-cow pose in her Alo Moves class ,elo moves,

What is this: The cat-cow stretch is a famous yoga move that involves two poses. The body bends between the two postures to create gradual movement in the spine. Cat-Cow or Marjariyasana-Bitilasana is a great warm-up pose for more challenging exercises, but on its own it provides a great way to wake up the body.

how to do it: Start in tabletop position. Inhale, belly down, look up (it’s a cow); Exhale, round the spine and tuck the chin in (this is cat). Flow slowly between the two.

How it helps: This action energizes the entire spine, improves circulation between the vertebrae and brings awareness to posture and alignment. I use it frequently during my practice.

2. Sphinx Pose

Annie demonstrating Sphinx Pose in her Alo Moves class ,elo moves,

What is this: Sphinx pose or Salamba Bhujangasana is a very gentle backbend asana. It recruits muscles we don’t use often in the back but it’s such a soft twist that anyone should be able to do it. The idea is to support your upper body with your forearms without overextending.

how to do it: Lie on your stomach, bring your forearms to the mat with elbows under the shoulders, apply pressure to the forearms to gently lift the chest. Keep your hips on the ground and your feet relaxed.

How it helps: This move strengthens the lower back and promotes extension of the lumbar spine in a safe, supported manner. This is great for avoiding sitting for long periods of time and bringing a little awareness to the back muscles.

3. Supine Twist

Annie demonstrating a carefree twist in her Elo Moves class ,elo moves,

What is this: Supta Matsyendrasana or Supine Twist is a move that looks great at any time of the day. This is a grounding pose that helps to relax the body and achieve greater flexibility over time. This is also relatively easy to do as long as you have somewhere you can lie down on a mat on the floor.

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how to do it: Lie on your back, bring one knee to your chest and gently bend it across the body. Extend the opposite arm and look in the other direction.

How it helps: This type of twist relieves tension in the spine and stretches the back muscles, especially around the lower and middle back. Chronic lower back pain can be especially uncomfortable after long periods of stillness, so this move helps wake up the body in all the right places and provides satisfying relief.

4. Bridge Pose

Annie demonstrating bridge pose in her Alo Moves class ,elo moves,

What is this: Setu Bandhasana or Bridge Pose is the most challenging of the four exercises in this routine but it’s still a simple move you can work on. Bridge pose involves lifting the entire back off the floor while using the shoulders and legs to ground the body. This is a satisfying stretch that targets the lower back and opens up the shoulders.

how to do it: Lie on your back, bend your knees and place your feet hip-width apart. You can join your hands under the back of your head, above your head, or make a variation by placing your arms at your sides with your palms pressed into the ground. Apply pressure to the feet and lift the hips, slowly rotating upward, vertebra by vertebra. Take your time with this and do what feels natural, don’t overdo it.

How it helps: Bridge pose is a classic that strengthens the glutes and lower back. It also opens the chest, shoulders and supports spinal stability, so it’s a wonderful all-rounder for back strength and flexibility.

Uk avoid expert pain relief Yoga yogas