Working long hours at a desk can take a toll on your back. If you’re experiencing discomfort, yoga can help relieve tension and strengthen your back muscles. With my years of expertise, I’ve curated 10 essential yoga poses for office workers with back pain to help office workers like you ease back pain. These poses are perfect for beginners and seasoned practitioners alike. Plus, these 10 yoga poses for office workers with back pain are easy to incorporate into your daily routine.
- 1. Cat-Cow Pose (Marjaryasana-Bitilasana)
- 2. Downward-Facing Dog (Adho Mukha Svanasana)
- 3. Child’s Pose (Balasana)
- 4. Sphinx Pose
- 5. Seated Forward Bend (Paschimottanasana)
- 6. Bridge Pose (Setu Bandhasana)
- 7. Thread the Needle Pose
- 8. Supine Twist (Supta Matsyendrasana)
- 9. Cow Face Pose (Gomukhasana)
- 10. Legs-Up-The-Wall Pose (Viparita Karani)
- Yoga for Back Pain Near You
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1. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow is a gentle way to warm up the spine. It helps improve posture and release tension in the back and neck.
How to do it:
- Start on your hands and knees in a tabletop position.
- Inhale, arch your back, and look up (Cow).
- Exhale, round your spine, and tuck your chin (Cat).
- Repeat for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches your entire back and shoulders, improving flexibility. A staple in yoga poses for office workers with back pain, it provides deep relief.
How to do it:
- Start in a plank position.
- Lift your hips up and back, forming an inverted V-shape.
- Keep your heels pressing toward the floor.
- Hold for 5 breaths.
3. Child’s Pose (Balasana)
A restorative pose that gently stretches the lower back and hips.
How to do it:
- Sit back on your heels and extend your arms forward.
- Rest your forehead on the mat.
- Breathe deeply for 30 seconds to 1 minute.
4. Sphinx Pose
This backbend strengthens the lower back while gently stretching the chest and shoulders. It’s another essential yoga pose for office workers with back pain.
How to do it:
- Lie on your stomach with your elbows under your shoulders.
- Press into your forearms and lift your chest.
- Hold for 5 breaths.
5. Seated Forward Bend (Paschimottanasana)
Ideal for stretching the spine and hamstrings, this pose also calms the mind.
How to do it:
- Sit with your legs extended.
- Inhale, lengthen your spine, and fold forward.
- Hold for 5-10 breaths.
6. Bridge Pose (Setu Bandhasana)
Strengthen your back and glutes while opening the chest and shoulders.
How to do it:
- Lie on your back with your knees bent and feet hip-width apart.
- Press into your feet and lift your hips.
- Hold for 5 breaths.
7. Thread the Needle Pose
This pose releases tension in the shoulders and upper back.
How to do it:
- Start in a tabletop position.
- Slide one arm underneath the opposite shoulder, resting your head on the mat.
- Hold for 5 breaths and switch sides.
8. Supine Twist (Supta Matsyendrasana)
A gentle spinal twist to relieve tension and improve flexibility.
How to do it:
- Lie on your back and bring one knee to your chest.
- Cross it over to the opposite side.
- Extend your arms in a T-shape and look in the opposite direction.
- Hold for 5 breaths on each side.
9. Cow Face Pose (Gomukhasana)
This pose stretches the shoulders and back while improving posture.
How to do it:
- Sit with one leg crossed over the other.
- Bring one arm overhead and the other behind your back, clasping your hands.
- Hold for 5 breaths and switch sides.
10. Legs-Up-The-Wall Pose (Viparita Karani)
A deeply relaxing pose that soothes the lower back and promotes circulation.
How to do it:
- Lie on your back with your legs extended up against a wall.
- Rest your arms by your sides.
- Stay in this pose for 5-10 minutes.
Yoga for Back Pain Near You
Are you looking for yoga classes that can ease your backpain in Bangkok? Explore the class schedule at Parampara; conveniently located near BTS Phra Khanong, we offer classes tailored to your needs.. All our yoga classes can help relieve office syndrome. Additionally, check out our services to see the full range of offerings available to you. Furthermore, please contact us to learn more and book your first class today.
External links for reference:
- Harvard Health’s guide on yoga for back pain.
- Yoga Alliance’s resources for beginners.
- Mayo Clinic’s tips for preventing back pain.