If you want to reduce back, improve posture and core strength.
I would do these 3 moves. They will help strengthen the muscles that hold up our spine, imcrease coordination, between our hips and core.
And reduce back compression. When we increase core stability and mobility tension. Bad posture and lower pain will also get better.
Instructions
Exercise 1: Lie on your back, With a yoga block placed between your ankles, set at height 3, hold the block steady and move your hips from left to right. Move slowly, coordinating with your breath. Maintain core control during the hip movements.
Repeat 20 times on each side.
Exercise 2: Lie on your back. Bend both knees and hold the block between them. Set it to height 2. Continue swinging your hips from left to right. Note: Engage your core muscles throughout the hip swings… Feel your back relax. Perform 20 repetitions on each side.
Exercise 3: Lying on your stomach, bend your knees and place a block between your shins. Similarly, swing your knees from left to right, moving slowly and controlling your core muscles. Perform 20 times on each side.
Yoga For Lower Back – Hen Yoga Online