In today’s world people from all age groups are leading busier and more hectic lives, ignoring your health and focusing on making a living has never been easier. The same can be attributed to people who have 9 to 5 jobs and are required to sit on their desk or in front of their laptop, working all day. The most common complaint that these people have is a pain in the back, especially the lower part. Lumbago is a term that refers to pain (mild to severe discomfort) in the lower back. If left untreated, it can aggravate without notice and last for months.

Body ergonomics infographic: improve your posture when working at desk, using mobile devices, walking and running

Hence, there is a dire need to find alternatives through which you can ensure a healthier version of you and take a step back from the sedentary lifestyle that is the primary cause of back pains. Here we share with you some effective office yoga techniques that you can practice and incorporate into your daily work schedule to relieve back pain!

7 Effective “Office Yoga” Techniques to Reduce Back Pain

1. Do sit-ups without using your hands.

Doing this exercise can be quite a challenge if it is practiced without using your hands, over and over. This simple exercise can relieve the muscles in your legs, hips and lower back, thus providing some much-needed relief from pain.

2. Use an exercise ball instead of a desk chair.

If you substitute your desk chair with an exercise ball, trust us, you will be doing your lower back an immense favor! This is because, during the entire day, you would be balancing yourself on the exercise ball to remain seated, which will ultimately engage the core muscles in your back and provide you relief from pain.

3. Try a torso twist by releasing the entire back.

Take a deep breath and while exhaling, turn on your left side and grab your desk chair with your right hand. With your left hand, grab the arm of the same chair. Stay grounded and with the help of your tight hold on the chair, try to twist your torso to the back of the room as far as possible. Hold that position and let your torso stretch as much as possible. Try to peer around the room and see how far you manage to see. Now start facing forward very slowly. Now, repeat it on the other side too. Do this a few times and witness the magic!

4. Give yourself a big hug and stretch your back.

Hug your body tight as you would another person by crossing your arms on the opposite shoulders. Then, breathe in and out deeply to release all the tension and knots between your shoulder blades.

5. Try a leg hug.

Come down to the edge of the chair and sit there. Use a chair that does not roll to make sure you do not fall off. Put your feet close together on the floor flat. Put your chest to your knees and lean over. Let your arms drop loosely, dangling on the floor. Now, release your neck. Now, slowly wrap your hands behind your leg. Now, with your right hand, grab the left wrist and the right wrist with the left. If you can reach farther till your elbow, it’s even better. You will feel your neck, back,and shoulders stretch. Hold that position for a bit. Now, let your hands dangle loosely on the floor again. Repeat this exercise thrice or as many times as you want according to your body’s response.

6. Release your upper body by looking up.

Stand up or sit up in your desk chair. Stretch your arms above your head and then interlock your fingers. Lift your chin up and as you do that, turn your palms upward towards the ceiling. Now tilt your head backward and look up at the ceiling. Breathe in and out deeply. Release the position.

7. Walk instead of emailing.

Have you ever considered simply walking over to a colleague’s desk instead of emailing him/her? This is an effortless exercise that if followed religiously and habitually, will definitely keep you in shape.

Back pain may have a single cause, such as a direct injury or simply by overdoing things, generally though it is more likely to have crept up on you over time. However, there are always ways to lead a healthier and fitter lifestyle to ensure these back pains do not aggravate and turn into serious injuries. If there is any chance to cure these aches, you must first know how to identify the signs. Let’s check out the symptoms of lower backache.

Symptoms of Back Pain

  • Weakness in your feet or legs
  • Dull aching pain
  • Burning or tingling sensation
  • Sharp pain

The pain in the lower back can differ from individual to individual. It can range from mild to so severe that you might not even be able to work. The pain might also spread to different parts of your body like legs, hips, or the bottom of the foot.

There are a lot of triggers to lower back pain like sitting in front of a desk constantly or overuse and injury. Let’s check out ways in which you support the stretching and release of muscle tension in your back and pelvis.

Remedies for Back Pain

The sure shot way of relieving back pain is through regular exercises such as walking or swimming. You can overcome or control the pain through the exercises stated above by strengthening the muscles in your back including the hips, the abdominal area, and the pelvic area. The fundamental goal of these exercises is to strengthen the core muscles to relieve the pain.

Illustration of six yoga poses to relieve lower back pain

Parting thoughts

It is a given that in today’s fast-paced life, we barely get the time to slow down to take care of our emotional and physical well-being. However, following a good lifestyle including regular exercise, eating nutritious & well-balanced food, a good night’s sleep and unwinding after a long day at work can go a long way in making sure you stay fit, healthy and happy.

Author's Bio

Jon enjoys supporting professionals and businesses to address the need for ergonomic solutions within the workplace to encourage positive posture. He also understands that good seating needs to be accompanied by a healthy and active lifestyle where possible. Meet Jon at SpineSmart to get more idea about Lumbar Support For Office Chair.


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