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Chronic back pain is one of the most common reasons people visit their doctor. This pain is usually caused by lifestyle habits, such as working long hours at an office job or sitting on the couch with poor posture. The good news is, you can totally relieve back pain and heal your back with yoga!

To do this, you need to do poses that stretch out your lower back and target your hamstrings and glutes. But don't just accept the explanation—try this 5-pose sequence yourself!

Marjariasana (Cat-Cow)

This is the simplest pose of the sequence, and best to do just one pose if you only have time. The Cat-Cow stretches your spine in both directions, and the rest of the sequence warms you up.

Do this pose in tabletop position with your shoulders over your wrists, hips over knees, and fingers spread widely. As you inhale, come into Cow position, lifting your head and tailbone and letting your belly toward the floor. As you exhale, come into "cat position" by pulling your belly in, rounding your spine toward the ceiling, and bringing your chin toward your chest.

Continue synchronizing these movements with your breathing, or spend some extra breaths in the cow position, as this really helps open up the back. Do this 5-10 times, then move on to the next pose.

Downward Dog

This classic yoga pose is a great pose for lower back pain because it targets the hamstrings—which are often the cause of tight back pain—and the back extensors—or muscles in the back, which allows you to lengthen and stretch your entire spine.

To do this pose: From a tabletop, push up on your toes and begin to straighten your legs, pulling your hips up, into a triangle shape. Reach your hands slightly forward if you need to. If you feel back pain in addition to gentle stretching, or if your spinal wheel is due to short hamstrings, bend your knees. Stay here for 10 reps, then move on to the next pose.

This pose can be a savior for back pain due to tight hips. The pigeon pose targets the hip flexors, iliopsoas muscles, and hip rotators, which when tight can all lead to lower back stiffness and pain.

Do this pose: From Adho Mukha Svanasana, bring your right wrist behind your right knee and your right foot to touch your right hip flexor or slightly forward. Extend your left leg behind you, with your foot, calf, and thigh in contact with the floor. Keep your torso upright, using your hands for support, or for a deeper stretch, walk your hands out in front of you and lower your torso toward the floor. Stay here for 15 reps, then return to Downward Facing Dog and repeat on the other side.

Standing forward bend

Short, tight hamstrings are a common denominator for many people suffering from lower back pain. This pose will both lengthen your hamstrings and release your back.

Do this pose:

From Downward Facing Dog, walk your feet toward your hands and your mat, and stand up. Keep your feet hip-width apart. With your knees slightly bent, fold your torso over your thighs, touching your belly and your legs if possible. Let your arms hang toward the floor, or grab opposite arms by your elbows. Let your head hang free. Stay here for 15 reps, then move on to the next pose.

Supine Rotation

This relaxing pose will release the back and improve overall spinal flexibility.

To do this pose: Slowly lower yourself from standing until you are lying on your back. Hug your knees to your chest, then slowly lower toward your right knee so that your right leg is resting on the floor and your left leg is stacked on top of the right one. Keeping your shoulders in contact with the floor, extend your arms out to the sides of you and turn your face toward your left. Stay here for 5 breaths, then repeat on the other side.

If you like, you can finish your practice with deep, relaxing breaths throughout the body in Corpse Pose (Corpse Pose) or Balasana (Child's Pose), both of which will lengthen and relax the spine.

For the best I can help you do this sequence regularly back will thank you!