With a hectic professional life that requires sitting for long hours, back pain can become a nagging problem. While desk jobs may cause discomfort and aches, you can address the issue with simple yoga exercises that help restore muscle strength, improve spinal alignment, and increase flexibility.
Moving your body mindfully by stretching and performing easy yoga poses also helps you feel calmer and less stressed, allowing you to function better. If you suffer from back pain, start with these 4 yoga poses and pair them with breathing exercises for best results.
- Sphinx Pose
The Sphinx Pose or Salamba Bhujangasana is a soothing backbend that engages rarely used back muscles, yet is gentle enough for almost anyone. In this pose, you lift the chest and arch the spine while supporting the upper body on the forearms. It strengthens the lower back, gives a good stretch to the neck, shoulders, and upper back while providing relaxation after long hours of sitting, reading, or binge-watching.
How to do it: Lie on your stomach, position your forearms on the mat with elbows under the shoulders, and gently press down to lift your chest. Take deep breaths, anchor your hips, and let your feet relax.
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- Cat Cow Stretch
This popular pose combines two yoga moves that awaken the body and build movement in the spine. Cat-Cow or Marjaryasana-Bitilasana works as a warm-up for more difficult exercises, but even on its own it strengthens the spine, improves circulation between vertebrae, and relaxes the mind.
How to do it: Start in a tabletop position with your hands and knees on the floor. Inhale deeply, drop the belly, and lift your head slightly. Exhale, round the spine, and draw the chin into the chest. Transition gently between the two movements.
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- Supine Twist
The Supine Twist or Supta Matsyendrasana, helps relax the body and increase flexibility. It can be performed any time of the day and is excellent for lengthening and strengthening the spine as well as detoxifying the organs. For those with chronic lower back pain, this pose brings relief by gently waking up the body.
How to do it: Lie on your back with arms extended in line with the shoulders. Keep the left leg straight and bend the right knee into your chest, moving it across the body (to the left) into a twist. Turn your gaze to the opposite side while keeping both shoulder blades grounded.
- Bridge Pose
Bridge Pose or Setu Bandhasana, is a simple yet effective move that elevates the back off the floor while keeping the shoulders and feet grounded. It relieves lower back pain, opens the shoulders, and strengthens the back muscles while stretching the chest, neck, and spine.
How to do it: Lie on your back with knees bent, arms at your sides, palms facing down, and feet flat on the ground. Inhale, slowly lifting the hips, lower back, middle back, and upper back. Bring your chest to the chin and support your weight with your shoulders, arms, and feet. You can interlace your fingers and press them into the floor to lift higher or support your back with your palms. Breathe naturally, hold the pose, and release gently.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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