Yoga and Back Pain
Back pain is a common issue for desk workers, impacting both the wellbeing of employees and productivity of the company. According to the British Chiropractic Association, workers experiencing back pain are forced to take an average of 12 sick days a year.
Incorporating yoga exercises for back pain into your daily routine can provide significant relief and improve overall employee wellbeing. Here are five yoga exercises for back pain that can be done right from your desk.
Yoga exercises for back pain
1. Cat and Cow
Benefit: Improves spinal flexibility and reduces tension.
How to Do It: Sit up straight in your chair with your feet flat on the floor. Place your hands on your knees. Inhale as you arch your back and look up, pulling your shoulders back (Cow Pose). Exhale as you round your spine and tuck your chin to your chest (Cat Pose). Repeat for 5-10 breaths. This simple yoga exercise for back pain can be a great addition to your routine and help with yoga and back pain relief.
2. Seated Palm Tree
Benefit: Improved back stability
How to Do It: Sit up straight in your chair with your feet flat on the floor. Interlace your fingers and stretch your arms overhead, palms facing up. Inhale deeply and lengthen your spine, reaching up towards the ceiling. Hold for a few breaths, feeling the extension through your spine.
3. Side Stretches
Primary Benefit: Stretches the sides of the body and relieves tension in the lower back.
How to Do It: Sit up straight in your chair with your feet flat on the floor. Raise your right arm overhead and lean to the left, feeling a stretch along the right side of your body. Hold for 5 breaths and repeat on the other side.
4. Seated Active Twist
Primary Benefit: Releases tension in the spine and improves mobility.
How to Do It: Sit up straight in your chair with your feet flat on the floor. Stretch your arms out to the sides at shoulder height. Actively twist from left to right. This seated twist is a powerful yoga exercise for back pain, improving spinal health and overall flexibility.
5. Forward Bend
Primary Benefit: Relieves lower back tension.
How to Do It: Sit up straight in your chair with your feet flat on the floor. Inhale deeply and as you exhale, start bending forward, letting your hand slide slowly towards the floor. Hold for a few breaths, then come back up.
The Benefits of Yoga and Back Pain Relief
Integrating these simple yoga exercises for back pain into your daily routine can provide significant relief for desk workers. Regular practice not only helps alleviate back pain but also promotes better posture and overall employee wellbeing. Given that workers experiencing back pain are forced to take an average of 12 sick days a year, these exercises can also help reduce absenteeism and improve productivity.
➡️ Interested in promoting employee wellbeing at work? Visit my Yoga Workshop Service Page to explore different initiatives designed to raise awareness and improve employee health. Reach out and get a free discovery call to discuss your future wellbeing initiatives.
