Yoga, Fitness and Healthy Lifestyle

8 Yoga Poses for Office Workers to Relieve Back Pain

8 Yoga Poses for Office Workers to Relieve Back Pain

Back pain is a severe problem for today’s desk workers. Research also indicates that it is a common
cause for lost work days and disability in the U.S. If your job requires you to sit for longer durations, yoga is just what you need to help out. So get your mats out as I bring you a list of 8 yoga poses that can help relieve back pain in desk workers:

Downward-Facing Dog

One of the most popular yoga asanas is the downward dog. It helps build strength by stretching the
whole body. It enables you to strengthen the lower back muscles that support the spine. It also releases
tension in the shoulders & neck and is exceptionally useful for people who sit all day long.

How to do the pose?

Begin with your hands and knees with the palms aligned under the shoulders. Stretch your elbows and
relax your back. Spread your fingers, so the weight is equally distributed and supported by your hands.
Lift your knees away from the floor so that your pelvis is facing the ceiling. Breathe deeply and stay in
the posture for 5 to 10 breaths.

Thread the Needle Pose

The asana helps relieve the tension between the shoulders and the upper back, and the hips to create a
sense of relaxation for the body. It compresses the chest muscles and opens the shoulder muscles.

How to do the pose?

Rest on your back and bend your knees with your feet on the ground. Lift your right leg and place the
ankle on the left thigh. Stretch your arm from the space between the legs and wrap your fingers around the left thigh. Inhale once and while exhaling draw your left thigh near your body. Take deep breaths and continue the pose for 5 to 10 breaths.

The Fish Pose

The asana also is known as matsyasana and is beneficial for relieving tension in the neck and shoulders. It also helps lower anxiety and stress.

How to do the pose?

Rest on your back with your feet placed together and hands below the hips. Lift your chest up and only
touch the top of your head to the ground while pressing your elbows into the ground. Make sure the
weight is placed on your elbows and not on your head. Raise your chest up between the shoulder blades and breathe deeply. Stay in the posture for 15 to 30 seconds.

Pigeon Pose

This pose is helpful for people that suffer sciatic pain. It helps in relieving lower back pain as it stretches the spine, thighs, and hips.

How to do the pose?

Begin in the downward dog position and slide your left knee to the left. Draw your right leg towards the back and try to bend the left one, so it is perpendicular to the right one. Bring your chest forward and the arms in front. Hold the pose for a few breaths.

Lizard Pose

The pose helps you stretch the hamstring, hip flexors, and the groin and is significant for alleviating back pain.

How to do the pose?

Begin with downward dog and bring your right foot forward, so it rests just beside the right hand. Lower your left knee and the elbows to the ground (if the floor is too deep you can use blocks to rest your elbows.)

Child’s Pose

The pose is useful for relaxing the body. It relieves back pain as it aligns the spine so that the gravity can lengthen the space between each vertebra.

How to do the pose?

Begin on your knees and hands. Stretch out your arms and sit-back so your butt-muscles rest just over
your heels. Your forehead should touch the mat, and the palms should be facing up near the feet.

Triangle Pose

The triangle pose is a rather simple one and strengthens the back and legs. It can also help lengthen the muscles near your torso.

How to do the pose?

Stand straight with your feet placed together and then move your left foot away sliding it to a 45° angle. Rotate your chest to the side while stretching the right arm to the ceiling and left arm to the ground. Do the asana for 5 to 10 breaths.

Cat-Cow Pose:

The posture aids you in stretching your hips, abdomen, and back. It can also help people who suffer
from sciatica pain and relieve headaches.

How to do the pose?

Start in a tabletop position (the knees under your hips and wrists beneath your shoulders.) Ensure that your spine is neutral and take an inhale. On the exhale, pull your spine towards the ceiling rounding it
up. Then inhale again and arch your back letting your belly lose while elevating the chest.

Apart from practicing yoga, you should also maintain a healthy lifestyle. Stay active, avoid snacking on
your desk, and opt for healthier food options. You should also look for comfortable footwear or insoles
that can provide support and relieve pain.


Kelly Newman is a Fitness Trainer and blogger. She loves to write about everything related to
fitness and diet and wants to help people adopt a healthier lifestyle. She works with the team
behind Health Listed and does extensive research to provide people actionable health and
nutrition information.



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8 Yoga Poses for Office Workers to Relieve Back Pain

Back pain is a severe problem for today’s desk workers. Research also indicates that it is a common cause for lost work days and disability in the U.S. If your job requires you to sit for longer durations, yoga is just what you need to