Using yoga for employee lower back pain relief

Lower back pain is a common issue affecting most of us, with nearly 80% of adults experiencing it at some point in their lives. It’s a leading cause of missed workdays, impacting productivity and overall employee wellbeing. Offering your team resources to manage and alleviate this pain can significantly enhance their quality of life and work performance.

When your back hurts, it’s natural to want to avoid movement, but that can actually make things worse, leading to a cycle of inactivity and pain. Movement is medicine and our bodies are made to move. Unless a medical professional advises you to avoid certain movements, gentle stretching and strengthening exercises are safe and can make a big difference.

Yoga has proven to be an effective, non-surgical intervention for reducing lower back pain. Research shows that regular yoga practice can decrease pain, improve flexibility, and reduce reliance on medication.

Below are five essential yoga stretches that can help your staff relieve lower back pain. Each stretch is accompanied by a video to guide you through the process.

1. Child’s Pose: A Gentle Stretch for Back Muscles

Child’s Pose gently stretches the lower back and releases tension in the upper body, offering relief and relaxation, especially beneficial for easing lower back pain. It might seem too simple to be effective, but it feels amazing!

Step-by-Step Guide:

1. Starting position: Begin on your hands and knees in a tabletop position.
2. Bring your big toes together and spread your knees more than hip-width apart.
3. Sit back onto your heels and stretch your arms forward, allowing your forehead to rest on the mat. Feel the opening and stretch in the lower back muscles.
4. Relax your shoulders and let your chest sink towards the floor.
5. Hold for 30 seconds to a few minutes, breathing deeply.

2. Cat-Cow: Flexibility for the Lumbar Region

Cat-Cow gently improves the range of motion in the lumbar spine while simultaneously stretching the back muscles, making it effective for enhancing flexibility and alleviating lower back pain.

Step-by-Step Guide:

1. Start on your hands and knees in a tabletop position.
2. Inhale and arch your back, by dropping your belly towards the mat (Cow Pose).
3. Lift your head and tailbone towards the ceiling.
4. Exhale and round your spine towards the ceiling, tucking your chin to your chest (Cat Pose), tuck your tailbone under, and do a pelvic tilt to round your mid-back.
5. Continue to flow between Cat and Cow poses with your breath for 1-2 minutes.

3. Legs-Up-the-Wall Pose

Legs-Up-the-Wall Pose promotes relaxation and gently stretches the lower back and hamstrings, reducing tension and relieving lower back pain while also improving circulation and calming the nervous system.

Step-by-Step Guide:

1. Sit with one side of your body against a wall.
2. Swing your legs up the wall and lie back on the floor. You can place a pillow under your hips.
3. Hold for 3-5 minutes, breathing deeply.

4. Thread the Needle: Shoulder and Back Opener

Thread the Needle pose stretches the hips, glutes, lower back, and upper back, improving chest mobility and flexibility, effectively reducing lower back pain, and enhancing overall upper body comfort.

Step-by-Step Guide:

1. Start on your hands and knees in a tabletop position.
2. Slide one arm underneath the opposite arm, bringing your shoulder and ear to the mat.
3. Hold for 30 seconds to 1 minute, then switch sides.

5. Bridge Pose: Strengthening Lower Back and Core

Bridge Pose strengthens the glutes, lower back, and abdominal muscles, providing stability and support to the spine, which is particularly beneficial for alleviating lower back pain and improving overall strength.

Step-by-Step Guide:

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your hips towards the ceiling, pressing your feet and arms into the mat. You can also use a resistance band around your knees and press gently into the band. This will help activate your glutes.
3. Hold for 30 seconds to 1 minute, then slowly lower back down.

Yogaia helps to build self-care routines

Yogaia offers an accessible and effective way for your staff to incorporate these stretches into their daily routine. With expert-led online classes and a supportive community, Yogaia allows employees to practice yoga from the comfort of their homes or anywhere they choose. This flexibility ensures that they can consistently manage and alleviate lower back pain, leading to better overall health and improved work performance.

Full access to Yogaia is available with the Hussle membership. Providing them with this resource not only supports their physical well-being but also shows that you value their health and happiness.