What’s that one thing that impedes you from getting out of your bed in the morning? It’s not the work pressure or a lack in interest. It’s the severe pain you feel in your lower back every time you stand up or bend over. Back pain is perhaps the most common chronic pain we suffer from. Sitting in an office chair for the entire day, and not taking a break actually adversely affects your back, especially the lower region. So on the occasion of World Yoga Day, we got in touch with celebrity nutritionist and yoga fitness consultant Munmun Ganeriwal to guide us with some super easy exercises that we could do at our desk to relieve back pain.
1. Paschimottanasana (forward bend) on chair
Paschimottanasana is a classical hatha yoga form which helps in stretching your body and releases all the strain in your muscles. This works best if done in the morning, so before you start your work do this asana.
1. Sit on the edge of the chair. Keeping your legs straight, curl your toes in so that they point towards the ceiling.
2. Raise your arms and stretch them up to extend your spine and lift your chest.
3. Move your chest forward and while maintaining a concave back, move your arms forward. Touch your big toes if possible. If not, place your palms on your legs as farther as you can while keeping your back concave.
4. Hold the pose for four to five breaths and release.
2. Ardha matsyendrasana (half spinal twist) on chair
This is considered to be the best exercise for your spine. Ardha matsyendrasana not only improves the elasticity of your spine but also tones it and helps in relieving pain in the muscles.
1. Sit comfortably on a chair, keeping your back straight. Ensure your feet are firmly resting on the floor.
2. Hold the backrest of the chair with your left arm. Raise your right arm up. Bring your right arm around the outside of your left leg. Turn your chest, head, and eyes to the left. Pull with your left arm to allow your chest to turn farther. Use your right arm to push the spine farther into the twist.
3. Hold the pose for 30 seconds. Release and repeat on the other side.
3. Bhujangasana (cobra pose) on chair
This asana helps in reducing the stiffness in your back and provides more flexibility. Not just that, it also improves blood circulation in the body and menstrual irregularities.
1. Sit comfortably on a chair, keeping your back straight. Ensure your feet are firmly resting on the floor.
2. Hold the back of the chair taking your arms behind you.
3. Raise your chest and shoulders to look up.
4. Hold the pose for five to six breaths and release.
