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Chair Yoga Moves for Back Pain

Take 5 minutes to stretch your sore back with this chair yoga sequence.

When you’re sitting in an office chair in the same position for eight or more hours a day, your body is bound to feel stiff and sore. Sitting for prolonged periods of time can cause back issues or make existing back problems even worse. This is because, when you’re stuck in one sitting position, your hip flexors shorten in front and pull on your lower back.

It’s so important to stretch your back every day to avoid the pain and discomfort that can lead to bigger back problems. Take just five minutes each day to stretch away tightness with these chair yoga poses. The four yoga moves below can be done right from your office chair!

By Kristin McGee


Backbend Arch

Start seated at edge of chair, placing hands behind you with fingers facing away from hips. Prop yourself up on fingertips, drawing sacrum in and up to lift lower back. Follow backbend all the way up chest to shoulder blades and open up entire front body. Hold and breathe for 8 to 10 breaths, then release.



Sit at edge of chair with feet flat on the floor. Place hands on knees and inhale, lifting chest and sticking hips out behind you. Lift gaze, open chest, and gently squeeze shoulder blades together (A). On an exhale, round chest, scoop in belly, and curl tailbone under as you drop head toward sternum (B). Repeat for a series of 10 cycles.


Lower Back Circles

Sit with feet hip-width apart and hands resting on knees (A). Inhale, then begin circling torso clockwise, making sure to initiate movement from base of spine (B). Complete 8 to 10 rotations. Stop and then repeat the motion, this time circling in a counterclockwise direction. Continue alternating for 2 to 3 minutes.



Sit with feet hip-width apart and hands hanging at sides (A). From head, start rounding down through spine (B). Exhale, letting forehead release forward and the weight of your head bring you over until top of head is by thighs (C). Inhale; slowly start stacking vertebrae as you round up to sit. Draw belly button to spine to protect back, and feel the articulation as you round up. Continue rolling down and up for 5 to 8 cycles.

Read the full article here.

All images courtesy of Chris Fanning.

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