Sitting too much throughout the day? 3 Poses to relieve lower back pain during work

Now that everyone is working from home nowadays, there isn’t much walking around in the office. We accidentally spend a lot of time hunched over a laptop or phone, putting our joints into a state of sustained contraction, which tightens the muscles that act on those joints. Sustained sitting also weakens the back muscles and can lead to chronic back pain.

Throughout the day, take small breaks and hold these poses for 30 seconds in between Zoom meetings and take full inhalations and exhalations.

Seated forward fold (Paschimottanasana)

If you can’t quite touch your toes, grab a strap and place them on the balls of your feet. Focus on lengthening the spine diagonally forward as you tilt your hips and pelvis back.

Pigeon Pose on your chair (Eka Pada Rajakapotasana)

This pose targets the hips and can easily be done at your desk. Stretching the hips is important in lower body movement because it stabilizes the hip joint and lifts and rotates the thigh away from the body. This enables us to walk, shift our weight from one foot to another, and maintain balance.

Low Lunge (Anjanasana)

This pose releases your hip flexors, which shorten with long periods of sitting. Tight hip flexors contribute to poor posture, causing everything from neck pain, lower back pain, and pelvic floor issues.