To help release the lower back, try thunderbolt pose. This easy yoga pose can help release tight musclses caused by sitting too long at your desk.
To perform thunderbolt pose, start by kneeling on a firm yet supportive surface, such as a yoga mat. If this is hard on your knees, you can also kneel on a folded blanket.
Start by bringing yourself upright on your knees and raising your arms above your head. Relax your shoulders down your back and try to straighten your arms, bringing your forearms close to your ears.
Next, exhale and bend at waist. Rest on legs, so your torso is resting on your thighs and your forehead is resting on the mat. Bring your hands behind you and rest them one on top of the other on top of your sacrum. Take several deep breaths in and out, breathing into your back.
Using your abdominal muscles, lift your upper body, swinging your arms up above your head as you breathe in and return to the first position, upright on your knees with your arms above your head.
Repeat the two movements, inhaling and exhaling, several times. Be careful not to sit up too quickly or you might get dizzy.