Pelvic Yoga at the Office: Prevent Sciatica Caused by Prolonged Sitting

You sit all day on yourbuttocks and the entire sacrum area—a part of your body you often forget exists but which suffers greatly from prolonged sitting, especially if you sit in an awkward position (with your legs crossed, for example). Over time, poor posture can put pressure on the nerve roots at the base of the spine and cause sciatic pain.

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 tightness, imbalances, and sometimes even wear and tear on the intervertebral discs, which can eventually pinch the sciatic nerve or the femoral nerve and cause nerve pain from the buttocks all the way to the toes. Strengthening and deeply stretching the muscles of the pelvic region helps preserve the health of the intervertebral discs as much as possible and, thus, 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 working your glutes… especially at the office!

The perfect exercise for creating space in the lower back, strengthening and relaxing the muscles around the pelvis, and relieving sciatic pain.

Sit on the edge of your chair and tuck your buttocks back so you can feel your sit bones (the small bones in your buttocks). Inhale and cross your right knee over your left knee. Exhale and press your knees together: feel the stretch in your lower back, which opens up slightly. You can stay in this position and take 5 deep breaths while squeezing your knees together.

If you feel comfortable, you can try the Level 2 pose: inhale and try crossing your legs a second time by bringing your right foot behind your left ankle. Hook your right foot behind your ankle, flexing your toes so they’re pointed. As you exhale slowly, press your knees together, your calves together, and your ankles together. Hold this pose for 5 long breaths to create space and strengthen your lower back muscles. On the final exhale, release the pressure and uncross your legs.

As you inhale, repeat the exercise on the other side, starting by crossing your left knee over your right knee. Notice how it feels different from the other side and observe the asymmetry in your body.

To stretch those long legs and relieve bloated bellies! Sit at the back of your chair with your back off the seat, knees bent at a 90-degree angle. Bring your right knee up toward your chest and grasp both sides of your right foot with both hands. Pull your knee toward you to press your thigh against your stomach and form a 90-degree angle with your knee.

You can stay here and take 5 very deep breaths to stretch your right glute and compress your right hip; this will relieve tension and massage your abdomen. For the Level 2 pose, you can try gently straightening your knee to stretch the back of your thigh and calf, until the stretch feels intense but doesn’t cause any sharp pain. Keep your toes pointed toward you and your back straight, and take 5 breaths here. If you feel a pull, use your breath to find relaxation in the stretch.

At the end of your final exhale, bend your knee, place your right foot back on the floor, and repeat the exercise with your left leg.

WARNING: If you have a hip injury or are pregnant.

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