Sitting at a desk all day especially with poor posture can definitely cause back pain. Prolonged sitting tightens the hip flexors, weakens the core and glutes, and puts pressure on the spine, all of which can lead to stiffness, muscle imbalances, and chronic back discomfort. Practicing yoga can help by stretching tight muscles, strengthening weak areas, and improving posture and circulation. It also encourages mindfulness and body awareness, helping you correct habits that contribute to pain. Regularly incorporating specific yoga asanas can relieve tension in the back, improve flexibility, and build core support to prevent further discomfort. Read on as we share yoga asanas and how to perform them for relief.
Yoga asanas that help reduce back pain caused by prolonged sitting
1. Marjaryasana-Bitilasana
- Get on your knees and hands (How you would imitate a four-legged animal)
- Lift your back upwards, forming a mountain-like structure
- While you do that, make sure you push your face inwards, looking at your own torso
- Now, push your back inwards, forming a 'U' position with your back
- While you do that, look toward the ceiling
- Repeat mountain motion with face inwards and then ‘U' structure with face upwards for a minute
2. Balasana
- Sit straight with your legs folded
- At this point, your feet are supposed to be facing upwards
- Now, slowly bend your torso forward on the floor
- At this point, your arms should be extending forward as well, as far as possible
- Your face should also be facing the floor as well as your palms
- Your calves, forehead, and palms should all be touching the ground in this position
- As it only stretches your body and is a resting pose, it provides comfort and relaxation
- Hold this position for 10-15 seconds and perform 4-5 sets daily.
3. Adho Mukha Svanasana
- Lay flat on the ground facing the floor
- Slowly lift your torso and form a mountain-like structure with your body
- Your palms need to be farther apart and reaching outwards (in comparison to your shoulders)
- On the other hand, your feet need to be placed next to each other
- At this point, the only body parts touching the ground should be your palms and feet
- Your face needs to be facing inwards and downwards, at the same angle as the arms
- Your body must form a triangle (your hands, hips, and feet being the corners)
- Hold this position for a few seconds and repeat 10 times at least
4. Bhujangasana
- Lie on the floor, face facing the ground
- Now, place your palms on your sides and slowly lift your torso
- At this point, the only body parts touching the ground should be your palms and lower body
- Hold this position for 30 seconds and release
- Repeat 3-4 times daily
5. Trikonasana
- Looking straight ahead and comfortably spaced apart on a level surface
- Your right foot should now be facing outside with the heel pointed inward
- The heels ought to be parallel to one another
- Take a deep breath in and bend your torso to the right at the hip while straightening your left arm While you wait, you can put your right hand anywhere you feel comfortable, such as your ankle, shin, or even the mat
- You can look up at your left palm if it's comfortable for you while keeping your head in line with your torso
- Allow the body to unwind a little bit more with each breath and repeat 10 times each side
Practicing these regularly, even for a few minutes a day, can significantly ease back tension and restore mobility.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
