The lower back or the lumbar spine is composed of interconnecting bones, nerves, joints, ligaments, and muscles that are well-engineered to work together. They provide strength, support, and flexibility to help you carry out daily tasks with ease. But as structured and complex as they are, your spine, ligaments, and muscles are also susceptible to pain and injury.

There are many presumably causes of lower back pain. In addition to the structure of the spine, your lifestyle can also contribute to your a poor back health. For example, if you sit down for long hours at a desk or inside your car, the muscles in your thighs, hips, and back will tighten.

When these muscles become tight, your muscles will experience difficulty in contracting properly. As a result, your muscles shorten and cause discomfort and pain.

If you are experiencing back pain due to shortened and tight muscles, you can effectively combat this by yoga. Recent research shows that chronic lower back pain is equally likely to improve with yoga classes as with physical therapy. It can also improve muscular function and prevent patients from using pain medications that can cause numerous harmful side effects.

By adding this practice to your lifestyle while eating healthy and exercising daily, you can steer clear of muscular issues, and address tightened hip flexors and hamstrings. Performing yoga also helps you stretch, loosen and strengthen your muscles. Taking turmeric supplements with a high omega-3 diet will also tone down inflammation and alleviate pain.

Are you experiencing back pain? Is it caused by sitting for long hours?

Here are simple yoga stretches that you can do anywhere at anytime. If you work an 8-hour shift (or more) in an office that requires a lot of sitting down, these stretches are perfect for you.

First, sit down comfortably in a cross-legged pose (Sukhasana). Make sure to drop your shoulders comfortably while keeping your back straight. You can also perform the following stretches while standing up.

Lengthen Your Spine

1. Slowly lift your arms up from the sides while breathing in.

2. Interlock your fingers ensuring that both of your thumbs touch one another.

3. While making sure that your biceps touch your ears, stretch your arms up in the air as comfortable as you can.

4. Hold this pose for two to three long and deep breaths.

5. If you are flexible and prefer to deepen your stretch, you can pull your navel inwards towards the spine gently.

Twist Your Back Muscles

1. While your fingers are interlocked, breathe out and slowly twist your back to the right side and hold this pose for two to three long and deep breaths.

2. After your third breath, breathe in once more and slowly come back to the center.

3. As you exhale, turn to your left side while slowly breathing out. Hold this pose for two to three long and deep breaths as well.

4. Inhale again and return your body to the center.

Bend Your Spine and Back Muscles Sideways

1. While keeping your fingers interlaced at the top of your head, exhale. Then, slowly bend to the right side until you feel your left side stretch. Make sure that your right arm is not stretched like the other arm. Hold this position and keep breathing slowly.

2. Breathe in and slowly bring back your body to the center.

3. Exhale and bend to your left side until you feel your right side stretch. Make sure that your left arm is not stretched like the other arm. Hold this position for two to three breaths as well.

4. Breathe in and finally come back to the center.

Bend Your Spine Backward and Forward

1. Breathe out and stretch your hands in front of your chest.

2. As you breathe out, slowly stretch your body forward from your lower back. Then, exhale.

3. As you exhale, shift your body to your right side while ensuring that both of your hands are still parallel to each other.

4. Breathe in and return to the center. Then, exhale.

5. As you exhale, repeat the same stretch by shifting your body to the left.

6. Return to the center once more while breathing in.

7. Slowly bring your arms up, stretch upward and unlock your fingers.

8. Exhale and slowly bring your arms down to the sides, going back to the initial cross-legged position.

Twist Your Spine

1. Take your right hand to your left knee and twist your body to the left while exhaling. To help stabilize your body, you may use your left hand and hold the back of your chair for support.

2. Inhale and return to the center. Then, exhale.

3. While exhaling, repeat the same stretch to the right side of the body. Make sure to sit up straight before performing the stretch. Breathe in.

4. While breathing in, return to the center again.

There are a handful of benefits in stretching your back in all directions. It helps correct and improve posture, relaxes and loosens the muscles, strengthen your abdominal muscles, and alleviate any feeling of muscular tightness caused by chronic sitting.

These stretches above are excellent when tight or weak muscles cause the problematic area. However, if you are experiencing problems like slipped discs or bone degeneration, you should consult your doctor first before utilizing yoga as a pain relieving practice.