Why you don’t need equipment to benefit from yoga.

Working in an office eight hours a day? Lower back pain tends to be an annoying side effect that disrupts daily life. Yoga provides an accessible, equipment-free way to alleviate discomfort and promote mobility. Here are some effective yoga poses for easing lower back pain, all of which can be done with minimal space and no special gear.

1.Gate Pose

Gate Pose provides a deep stretch for your torso and spine, helping to alleviate stiffness. Kneel with one leg extended to the side, and bring your arms overhead before reaching your opposite arm overhead toward the extended leg.

Hold for 30 seconds on each side.

2. Bound Angle Pose

This pose stretches the lower back and inner thighs. Sit on a flat surface with your feet together and knees apart, pressing your feet together while gently leaning forward.

Hold for 30 seconds, breathing deeply.

3. Palm Tree Pose Side Bend

This standing pose lengthens the spine and stretches the lower back. Stand tall, reach your arms overhead, and intertwine your fingers before leaning gently to one side.

Hold for 20 seconds on each side.

4. Goddess Twist

This one is for those in the office! Open your legs to the sides as much as possible and have your knees bent at 90-degree angles. Place your hands on your knees. Lean forward, and twist your torso to one side.

Hold this pose for 30 seconds before repeating it to the other side.

Yoga proves that you don’t need fancy equipment to experience relief and healing. These simple poses can be performed on a mat, towel, or even a soft carpet, or even in an office chair making yoga an accessible and effective solution for managing lower back pain.

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