Five Easy Seated Yoga Exercises You Must Do to Release Lower Back Pain at Work


Do you spend the majority of your day sitting down in front of a computer or answering the phone?

Perhaps, like me, you are a self-employed entrepreneur and depend on the internet to market your business.

Sitting in the same position for lengthy periods of time, typing and looking at a computer screen, places a lot of strain on your body, particularly your lower back muscles. Weak abdominal muscles, tight hamstrings, being overweight and lack of regular exercise all contribute to lower back pain.

If you sit at your desk and do not stretch your body, when you stand up have you noticed your back muscles are sore, stiff and achy?

Back pain is the third most common reason for consulting a doctor in Britain and is closely related to poor posture, stress and tension.

If you have ever suffered from back pain you will know how painful and deliberating it can be. As a child, I remember my father spending days flat on his back, unable to move or go to work due to lower back pain. Given today's economic climate and rising food and fuel prices you can not afford to be in the same position.

Five Easy Seated Yoga Exercises To Release Lower Back Pain At Work

Yoga is great exercise for bad-back sufferers.

The following five seated exercises can be done at your desk, without any equipment or changing your clothes. They will give your body an overall stretch and help to release stiffness and tension in your lower back.

Aim to do these simple yoga stretches at least three times during your working day. Please consult your GP before you start these exercises and take care to listen and work within the limits of your body.

1. Seated Trunk Twist

Sit comfortably on a chair, feet flat on the floor, raise both elbows up to shoulder height, clasp the hands together.

Inhale and as you exhale slowly twist to one side. Make sure you twist from the base of your spine and keep the back straight throughout the stretch.

Inhale and slowly come back to centre. Repeat in the opposite direction.

Repeat the sequence 3 - 5 times each direction.

2. Seated Cobra

Sit near the edge of your chair. Feet flat on the floor. Hands resting on your lap. Lengthen your spine, slowly arch your back and lilt your head back. Relax and take three deep breathes. Slowly return body back to centre.

3. Seated Cat Stretch

Make sure you have space in front of you. Sitting on chair, bend forward and hold your ankles or shins. Arch your back, relax and repeat 3 - 5 times

4. Upward Arm Stretch

Raise both arms above your head. Place your left hand on your right wrist. Gently stretch to the right. Keep your body strong and straight. Breathe into the stretch. Switch sides and repeat.

5. Seated Spinal Twist

Still sitting, cross your left leg over your right knee. Place your right hand on the crossed knee. Gently turn your body to the left and look behind you. Allow your shoulders to be relaxed as you relax and breathe into the pose. Inhale. Release your arms and legs; return to centre. Exhale. Switch legs and repeat on the opposite side.

Regular practice of these five simple yoga exercises throughout your day. They will help to release tension and soreness in your lower back plus, you will feel more comfortable, fitter and at ease in your body.

Ntathu Allen, Hatha Yoga Teacher designs personal yoga exercise programmes for beginners. She helps you learn easy yoga postures which improve your flexibility, breathing practices to release stress and meditation techniques to soothe and calm your mind. To find out more go to: http://www.yogainspires.co.uk and sign up for your free monthly yoga and health newsletter, "Healing for the Soul," full of wellbeing and holistic healing tips and; yoga exercises to energize and nurture your soul.

Email: [mailto:ntathu@yogainspires.co.uk]ntathu@yogainspires.co.uk http://www.yogainspires.co.uk

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