Lower-Body Yoga at the Office: Prevent Lower Back Pain Caused by Poor Posture at Work

Over time, poor posture can put pressure on the nerve roots along the entire length of the spine and cause sciatica. A lot of stress and tension builds up in the hips, especially if you don’t have time to exercise or aren’t in the habit of stretching regularly.

The result: muscle tension, imbalances, and sometimes even wear and tear on the intervertebral discs, which can eventually pinch the sciatic nerve or the femoral nerve and cause neuralgia from the buttocks down to the toes. Strengthening and thoroughly stretching the muscles in the pelvic area helps preserve the health of the intervertebral discs as much as possible and, in doing so, prevent and relieve this type of pain.

Yoga exercises for the pelvis are more subtle and unusual than those for other parts of the body, since you’re probably less used to focusing on your glutes… especially at the office!

But where exactly is that deep abdominal core that protects your lower back? Finally, whether you like it or not, find out where it is and how to strengthen it without even getting up from your chair!

Sit at the edge of your chair and tuck your buttocks back so you’re sitting on your sitting bones, with your back straight and both feet flat on the floor. Place your hands on your knees. Inhale through your nose and lift your right foot off the floor. Exhale and lift your left heel off the floor. Inhale and gently try to lift your left toes off the floor. You can stay here, breathing deeply, and feel your lower abdominal muscles working.

If you feel comfortable, you can try lifting both feet off the ground by shifting your weight backward, bringing your knees toward your chest, and placing your hands behind your knees. Be careful not to arch your lower back or lean against the back of the chair. Feel how your lower abdominal muscles contract, helping to keep your back straight.

Level 2: Try extending your arms forward and finding your balance. Exhale deeply 5 times while holding this pose. At the end of the last exhale, gently place your feet flat on the floor and straighten your back.

WARNING: If you have or have had a herniated disc or inguinal hernia, or if you are pregnant.

This advanced version of the twist deeply massages your abdominal organs to stimulate your digestive system and intensely stretches your lower back and shoulders. You’ve been warned!

Sit on the edge of your chair with your feet tucked under your knees at a 90-degree angle. Inhale through your nose, bring your hands together in front of your chest, and press your palms together in the Egyptian position. As you exhale, lean forward so that your left elbow rests on the outside of your right knee.

Take five deep breaths here, using your elbow to push your knee away as you turn your entire torso to the right and toward the ceiling. With each inhale, lengthen and stretch your back as much as possible; with each exhale, try to turn a little further to the right and open your chest toward the ceiling.

If you don’t have any neck issues, you can turn your head and look up at the ceiling to stretch your neck and open your arms. At the end of your final exhale, bring your head back to the center of your shoulders, lift your shoulder off your knee, and straighten your upper body. Switch sides, and this time, place your right elbow on the outside of your left knee to twist to the left.

WARNING: If you have, or have had, a herniated disc or inguinal hernia, or if you are pregnant.

Are your long workdays taking a toll on your lower back
YOGIST helps prevent pain through in-person or video sessions