Working a desk job is generally a lot safer than doing manual labor. However, that doesn’t mean your body gets an easy ride if you sit down all day. Ask anyone who suffers from back pain because of their 9-5.
"Usually, the pain in your back after sitting comes from poor posture and maintaining the same position for too long," says yoga instructor Christopher Norman. "If you're hunched over a desk or staring at your phone, it puts a lot of pressure on your spine's discs—especially in the neck and upper back—and your lower back muscles."
The best way to avoid this is by taking regular movement breaks and incorporating exercise snacks into your day. If you need a quick reset during your lunch break, you could also try this three-move yoga routine from Norman. It’s designed to improve bodily alignment and relax tense muscles, which could ease backache.
Christopher Norman is a board-certified geriatric nurse practitioner and certified yoga instructor. He currently works within a program of All-Inclusive Care for the Elderly in Central New York (PACE CNY) as a primary care provider. He's also a contributor at Sleepopolis.
Seated half lord of the fishes
Sets: 1 Reps: 3 on each side
- Sit upright in your chair with your feet flat on the floor.
- Hold the back of your chair with your left hand and place your right hand on your left knee.
- Twist to the left, using your arms to deepen the stretch.
- Hold for 10-15 seconds then return to the starting position and repeat on the opposite side.
Extended triangle
Sets: 1 Reps: 3 on each side
- Stand with your feet wide apart, with the right foot pointing out and the left foot angled slightly inward.
- Extend your arms out at shoulder level.
- Push your hips back and reach with your right hand towards your right foot, ankle, or the ground.
- Raise your left arm vertically and look up at your left fingertips.
- Hold for 10 to 20 seconds then return to the starting position and repeat on the opposite side.
Chair-seated supine pigeon
Sets: 1 Reps: 3 on each side
- Sit with your feet flat, and lift your right foot.
- Place the right foot across your left knee with the right knee bent outward.
- Lean forward, keeping your back straight to deepen the stretch.
- Hold for 10 to 15 seconds then return to the starting position and repeat on the opposite side.
Need a longer routine? Try these beginner yoga stretches to get a full-body stretch.
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Six moves to master if you want to build upper body strength at home, according to a top fitness trainerWorkout Grab a pair of dumbbells and set aside 30 minutes
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I'm a trainer and this is the first move I use with all of my clients to reduce lower back pain, boost stability and undo damage caused by prolonged sittingWorkout Use this tried-and-tested routine to start your next workout
