Back pain, and especially lower back pain is extremely common and is caused by sitting or even standing for long hours. Moving or stretching or even taking a quick little walk can help a lot in reducing back pain.
Below are a few exercises you can do while seated. These exercises and stretches can help improve posture as well as reduce aches and pains caused by staying seated for too long.
- Place a cushion behind your back while sitting.
- Make sure you sit upright instead of slouching.
- Always keep your back straight while sitting
- Sit straight and keep your left arm on the chair
- Raise the right arm up and bend towards the left
- Hold for a few seconds and release
- Repeat the same on the other side
- Sit straight on the chair with legs hip-distance apart
- Place your left ankle on your right knee.
- Join your hands in Namaskara Mudra
- Twist your body to the left and place your left elbow beside your left foot
- Hold for a few seconds and release
- Repeat the same on the other side
- Sit up straight with legs hip-distance apart
- Raise both arms up over the head
- Slowly bend forward and let your hands touch the floor or hold your feet
- Hold for a few seconds and release
- Sit up straight with legs hip-distance apart
- Place both your hands on the back of the chair
- Lift your head, open your chest and squeeze your shoulders
- Look up and slowly arch your back
- Hold for a few seconds and release
