Low back discomfort can result from spinal misalignment, emotional tension or muscular imbalances. But whatever the cause, lumbar pain is no fun. And sitting in one position without a break can aggravate the situation. You don’t have to be a seasoned yogi to gain relief from yoga. A few targeted poses can do a world of good.
For some at-work relief try this seated twist. Sit erect with feet about hip-width apart. Sitting with good posture starts the pose in the right frame of body and mind. Take a breath in through the nose, and allow the chest to expand and the spine to lengthen. Now exhale, activate the abdominals slightly, and turn an inch or so toward the left. Let the twist originate from the navel. Do not assist by pulling with the arms. Inhale again, allowing the chest and abdomen to expand.
Exhale and twist a bit more. Continue this pattern of expanding and lengthening the upper body on the inhale and twisting gently on the exhale. Stretching work should never hurt. Stop twisting just BEFORE it feels like too much and hold for five or six breaths. Untwist slowly and repeat on the right.
The upper torso is designed to be extremely mobile. The great complexity of this region makes it highly susceptible to stiffness, fatigue, and imbalance. To relieve tension, take an occasional break with this lovely upper body opener you can perform at your desk.
Sit with back straight. Interlace the fingers of both hands and place them behind the head. Breathe deeply as you move the elbows toward the wall behind you.
Do not use force. Allow the chest to open and expand softly. Enjoy this stretch as a break from the rounding forward position of desk work, and take several deep breaths here. Now activate the upper back by gently pushing your head into your hands and your hands into your head for several more breaths. Release and bring the arms down across the front of the chest as if giving yourself a hug, with right on top of left. Lower the head toward the arms. This should be a delicious lengthening and release for the upper back and neck. Repeat the entire sequence again, this time hugging left arm over right.
It’s the only back you’ve got, so do what you can to keep it happy. It will keep you happy, back!