Back pain because of sitting all day? You might want to try desk yoga to ease the pain

Photo by Nathan Riley/Unsplash

Sitting for long hours can strain your lumbar spine and your mid and upper back which results in neck, shoulder and back pain. While it’s unavoidable to remain seated for extended periods of time, the good news is that you can incorporate some yoga stretches to ease the pain. Stretching at your desk can relieve stress, increase your productivity and avoid back or neck pain. Here are five easy yoga stretches you can do while sitting down:


Cat Cow stretch 

  1. Make sure both your feet are flat on the floor 
  2. Put your hands on your knees
  3. Then, inhale and arch your back. Make sure to look upwards towards the ceiling while you’re doing so
  4. When you exhale, round your spine and move your head forward
  5. Do this for three to five breaths


Seated forward bend

  1. Push your chair slightly father from your desk
  2. Make sure your feet are flat on the floor and interlace your fingers behind your back
  3. Then, straighten your arms as far as possible and draw your interlaced fingers down
  4. Bring your interlaced hands over your back and bend towards your waist level
  5. Rest your chest on your thighs and release your neck


Desk upward down pose

  1. Stand up and lower your hips towards your desk
  2. With your arms straight, bend it over the top of your desk
  3. Stretch your chest between your shoulders and gently tilt your chin upwards while sliding your shoulder blades down your back
  4. Do this  for five to 10 breaths


Standing pigeon


  1. Stand up and place your right shin onto the edge of your desk
  2. Go for a forward bend over your right left, hinging at your hips
  3. Do the same post for your left leg


Seated spinal twist


  1. Sit on your chair and move a little farther from your desk
  2. Make sure both your feet are flat on the floor
  3. Rotate on your right side while holding the back of your chair with both hands
  4. Then turn to the opposite side and hold the back of your chair with both hands