Back pain, especially lower back pain, is a serious ailment that affects almost 70 % of the population, and can ruin your entire day because the pain is unbearable most of the times.

Siting from 9-5 every day, on a chair, is the main cause of back pain appearance. And if you face with such a pain, and I’m sure you do if you read this article right now, you already know that the pain is perpetual, causes irritability and a dysfunctional movement. Trying all sorts of spine strengtheners or protection won’t solve the problem, but if you start and end your day with some practical and easy to do yoga pose will diminish considerably the pain you feel in the lower back and upper back.

This way you’ll be able to enjoy your day and stop winning about that back pain for good.

1. Cat-Cow Variation

Image Credits: Cat-Cow Variation

Reduces stiffness in back and hips; relieves tension in spine

Cow Pose: On hands and knees, inhale and lift head while making back concave.
Cat Pose: On exhale, tuck tailbone, contract abs, and round back, head down.
Child’s Pose: Draw hips back to heels, drop chest, rounding spine, and rest forehead on floor, arms in front of you.
Do 6 reps of whole cycle. Rest in Child’s Pose for several breaths.

2. Bridge Pose

Image Credits: Bridge Pose

Stretches abs, hips, quads, lower back; strengthens abs

Lie faceup with feet on floor about 6 inches from butt, arms by sides, palms down.
Inhaling, press into feet and lift lower body until knees form a diagonal with head.
As you exhale, contract your abs and slowly lower spine.
Do 6 reps.

3. Extended Leg Pose

Image Credits: Extended Leg Pose

Stretches hamstrings; strengthens abs

Lie faceup with knees bent, feet on floor; take 3 deep breaths.
Exhale and hug left knee to chest.
Inhaling, extend left leg over hip. Exhaling, hug it in. Do 3 reps.
On fourth rep, keep leg up and circle ankle four times in each direction.
Hug knee in; lower foot. Switch sides; repeat.
Exhale and hug both knees to chest for 3 breaths.

4. Butterfly Pose

Image Credits: Butterfly Pose

Tones abs, pelvic floor, inner thighs

Lie faceup with soles of feet together, knees open to sides. Inhale.
Exhale and slowly squeeze thighs together. Do 6 reps.
Do 6 more times, taking twice as long to bring thighs together.

5. Cobra Leg Lift

Image Credits: Cobra Leg Lift

Strengthens back and pelvic muscles

Lie facedown with elbows by sides, hands by shoulders.
Rest forehead on floor, chin tucked slightly.
Inhale and lift chest using back muscles.
At the same time, lift right leg as high as you can while keeping pelvis level.
Hold, then exhale to lower.
Switch sides; repeat.
Do 6 reps, alternating sides, lifting leg a little higher each time.

Image Credits: Golfloopy and Keepfitkingdom