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Due to the sedentary jobs and lifestyle, back pain or sciatica has become one of the leading reasons why people visit doctors these days. There are several reasons that cause lower pain, one of which is your office chair, since there are so many of us who devote a large part of the day in it. If you are one of those who are tired of their back pain, then performing office yoga techniques could help you get rid of the problem.

Practicing these office yoga poses will not just help you in relieving the back pain, but will also ease the stress and chronic tension in your neck, upper back, lower back, arms, and shoulders.

Here are the Top 10 effective office yoga techniques that you must try:

1. Seated crescent moon pose

This yoga pose work wonders in providing relief from the back aches. As it is easy to release back tension by stretching the spine, doing this yoga pose will help you clear your head as well.

To perform this exercise, you need to lift your arms until it reaches over your head. You can perform this exercise in both sitting and standing position. Slowly lean to your left while stretching your fingers at the same time. Take 2-3 long breath in the same position, before you repeat the same on your right side. Repeat the exercise as many times you want or until you feel better.

2. Seated hip stretch

If you are someone who spends long hours at desk and experience back pain quite often, then seated hip stretch can help you in many ways. Other than helping you relieve back pain, this yoga pose also aids digestion.

Sit straight in your chair, inhale and exhale slowly. While you exhale, twist to your other side. When you do this pose, it is advisable that you use your abdominal muscles to twist and try to reach the armrest of your chair, in case you have one. If your chair doesn’t have an armrest, just put the hands on the outside of your leg you twist towards them. Repeat the same on the other side and do it for 10 minutes.

3. Seated backbend

For all those people who don’t like much movement but want to get relief from their back problems instantly, this yoga pose comes as a saviour. The best thing about this yoga pose is that other people in your office will not even know that you are doing anything.

Just sit tall, take a deep breath, stretch your arms in V-shape and reach towards the ceiling. As you exhale, move your head up and bend it on your backside to look up and behind you. Hold on to this position for few minutes before you release your arms. Do the same on the other side. You can do this exercise whenever you feel the need to keep your back relaxed and pain-free. This exercise will help you relax your upper back and also give your back some rest.

4. Sit-ups without using hands

This might surprise you, but sit-ups are one of the best office yoga techniques that you can perform to get instant relief from back pain. It is easy to perform and you must do it without using your hands.

It will be challenging for some people to do it without hands, but it is best that you do it the suggested way. Cross your legs and sit down without using your hands, now slowly try to stand up and relax. Repeat the same for 10-15 times. This will surely help you relax the muscles in your lower back, shoulders, arms, and legs.

5. Replace your desk chair with an exercise ball

Have you ever wondered how you can make your working hours much easier and trouble free by replacing your desk chair with exercise ball? Well, if you haven’t, we suggest you do it now as this will prevent the problem of back pain.

It is not as easy as it seems, but when you will try to make yourself seated at the ball, it will help you engage your back’s core muscles and will provide instant relief from pain. It will not just help you prevent the pain, but will also help you stay at your desk during your working hours.

6. Try giving yourself a big hug

This might seem funny to you, but it is a great way to make yourself relax and comfortable. Cross your arms and hug yourself like any other person would hug you. Remember you need to cross your arms on the opposite sides of shoulders. Now take a deep breath and breathe out as doing this will help you release all the tensions and worries and will help you stretch your back as well. This, in turn, will provide relief from the backaches.

7. Try a leg hug

This is a simple yet effective office yoga technique that you must incorporate into your schedule to help your body to relax. To do this, you need to sit at the edge of your chair that does not fold or roll, but make sure you don’t fall off.

Now lie on your back and lift your knee and chest and lean over. Take a deep breath and hold onto this position for approx. 30 seconds. Repeat the same on the other side. But make sure you stretch it to the point you feel a mild discomfort. Don’t stretch too hard as it can lead to other health problems.

The next time you experience any sort of issues or pain in your lower or upper back, give these office yoga techniques a try as they are really effective and can make your working hours a little relaxed. Just remember to be careful while doing these poses and be gentle to your body.

Who is the author?

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 Extra Tall Office Chair.

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Guest Writer

This post has been curated by a Longevity Live editor for the website.

The content in this editorial is for general information only and is not intended to provide medical or other professional advice. For more information on your medical condition and treatment options, speak to your healthcare professional.