Home Self Improvement Chair Yoga Poses to Relieve Back Pain

Chair Yoga Poses to Relieve Back Pain

Back pain is among the biggest health problems in the world. Statistically, around 540 million of the global population suffer from it at any time. It’s even one of the top 10 reasons employees miss a work day.

The common cause of back pain is lifestyle factors. These include a sedentary lifestyle, poor posture, obesity, poor diet, smoking, stress, poor sleeping habits, and inactive or desk jobs. Moreover, it’s also commonly linked to age-related health conditions, such as muscle or ligament strain, bulging or ruptured disks, arthritis, and osteoporosis.

How to Treat Back Pain?

Lifestyle changes are the first-line treatment for back pain. For example, if you slouch or slump over your keyboard, sit upright but comfortably. Sit upright, relax your shoulders, and place a pillow or a rolled towel between your seat and lower back to support your body.

Moreover, if you have an inactive or desk job causing you to live a sedentary lifestyle, balance work with your health and fitness. Consider investing in a standing desk job to allow you to stand while stuck at your desk. It doesn’t only improve posture but also encourages standing. It’s better to stand than sit since our body isn’t made to sit for extended periods of time. Research recommends standing for an hour for every one to two hours of sitting.

Certain medications are also recommended to relieve back pain. Nonsteroidal anti-inflammatory drugs (NSAIDs) and acetaminophen are the most common over-the-counter (OTC) pain relievers recommended for back pain. However, for severe chronic back pain, seeing a doctor is necessary.

Doctors may prescribe muscle relaxants, opioid medications, and antidepressant medications to relieve back pain and ease painful muscle spasms. Expect that prescription-strength pain relievers are costlier than OTC drugs, but there are discounts you can take advantage like Tramadol HCL Deals, and they can be covered by insurance.

Another must-take treatment is physical therapy. Therapists will train you on how to move, sit, and move in a way that alleviates strain on your back. They’ll also strengthen your core muscles since having a strong core can prevent any back pain in the future.

If you want a more cost-effective approach besides changing your lifestyle, doing yoga is a good option. It’s generally safe for everyone, regardless of age and medical concerns. What makes it better than other ways to treat back pain is that not only it’s more affordable, but it also improves our optimal well-being.

Here are four simple chair yoga poses to try at home for better posture and health condition:

Seated Twist

As the name implies, it’s simply twisting your sides while seated. It relieves aches from mild back issues due to prolonged sitting or old age. It doesn’t help stretch the sides of the spine but also targets the neck, hips, and shoulders and works on the back muscles.

The twisting element of this yoga position is also believed to help the body’s natural detoxifying process, improving your digestive and excretory systems. The combination of twisting and lengthening the spine increases the influx of prana or “vital energy,” leaving you energized.

Child’s Pose

On a mat, kneel, sit on your knees, and rest your bottom on your heels. Be sure to spread your knees slightly apart, but you can keep your knees and thighs together if your hips are tights. Stretch your arms in front of you and rest your forehead on the floor. Hold this position for ten breath cycles.

Child’s pose is one of the beginner yoga positions for tension relief in your lower back muscles, shoulders, chest, and hamstrings. It’s also recommended for stretching, digestion, blood circulation, and relaxation.

Cat-Cow Pose

Kneel on the floor. Place your hands on the floor in front of you, shoulder-width apart. Like a cow, curve your lower back, raise your head, and tilt your pelvis while inhaling. Like a cat, bring your abdomen in, arch your spine, and lower your head and pelvis while exhaling. Repeat as many as you can.

The cat-cow pose relieves back pain by releasing upper back and neck tension. It also increases the flexibility of your neck, shoulders, and spine. This strengthens your spine, which is good for your blood circulation.

Seated Cobra Pose

Instead of lying flat on your stomach, sit on a chair and hold its back with your arms, one arm on each side. As you inhale, lift your shoulders and chest to look up. As you exhale, you’ll feel the stretch at your neck and upper chest.

The seated cobra pose relieves tightness, tension, and pain in your back, shoulders, chest, and hips. This lengthens your spine, which improves your good posture. It can also enhance your flexibility and mobility.

Final Thoughts

Treating back pain as soon as possible is crucial. Otherwise, prolonged nerve irritation that causes back pain can lead to permanent disabilities and, eventually, stress, which can disrupt your daily life.