Yoga has been around for thousands of years and remains globally popular even today. People are going to gyms and attending courses during their free time and on their doctor's advice.Still standing the test of time, yoga remains a popular and effective means to relax and to improve one's health.

As more people maneuver into white-collar jobs in IT, where hours of sitting a day are expected, work-related conditions such as chronic back pain are becoming ever more frequent. Yoga is known to cure or, at least relieve, these conditions naturally. This partly explains why so many companies include yoga as part of their employee engagement and wellness programs.

Still, you don't need to go to a yoga session at work to achieve a more pain-free back. Here are some ways to practice yoga at home, at the office, or anywhere!

1. Make it comfortable

Yoga is all about relaxing your muscles. Of course, practicing your poses won't be as tranquil when your doing it on a hard wooden floor. You ought to be as comfortable as possible, so make sure to get a soft yoga mat and bring a spare set of comfortable clothes. Choose thin leggings that aren't restrictive and hot. If you don't like the tightness of these garments, you can wear loose exercise pants made with breathable fabrics.

2. Do it where it's quiet

Yoga has to be done where there is a great deal of peace and tranquility. You just can't concentrate with the sounds of traffic and heavy machinery all around you. Although you can't always control your environment, you can at least find a place where it's quiet and solemn. You can try the rooftop of your apartment or, if you want pure serenity, you can try doing yoga at the nearby park or out of town where you get closest to nature.

3. Secure your space

Yoga involves various poses and exercises that may require ample space to move. After finding a peaceful place, make sure that the environment isn't too restrictive. If there are objects within a two-meter radius, clear them out.

Aside from giving you freedom of movement, an uncluttered exercise space can help you concentrate better. This enables you to make the most out of every session!

4. Take it one step at a time

Many first-time learners of yoga just can't wait to try out the advanced poses. But just like any other exercise regimen, yoga follows a process that requires beginning with simple routines and working your way towards more intricate formations and postures.  You will also need to follow directions carefully when transitioning to new poses. Doing it the wrong way can result in injury.

Never try out yoga poses if you already have chronic back pain. For that, make sure you consult an expert. See your general practitioner to find out if you need X-rays. If it's a condition you already know about, see a  local NYC chiropractor or someone in your area to help you with your condition and prep you for yoga class.

5. Maintain and have fun!

Once you have gotten the hang of your new exercise routine and followed every step correctly, you should be able to feel less back pain. This is a good sign, since it means you have adapted to yoga as part of your life!

Written by catherinejpark for The Healthy Moms Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.