Sitting at a desk for an extended time period can lead to various aches and pains. Common complaints include tightness in the legs, hips, and pain in the shoulders, back, and neck. These are typically caused by pressure on the spine and glutes due to poor posture. In worst-cases, these can lead to spine misalignment or a herniated disk. If any of these occur, you may suffer from chronic aches and pains. The best way to avoid chronic pain is by practicing yoga poses designed to help with pain alleviation. Yoga helps stretch and strengthen muscles, allowing them to withstand pressure better. Our fitness experts recommend the following poses to help ensure that your muscles are less prone to the physical impact of sitting down for long hours.
Downward-Facing Dog
This is one of the simplest yoga poses. People of all ages and body types should easily be able to attempt a downward-facing dog. It helps stretch and strengthen a wide range of areas, including your neck, shoulders, back and legs. To do this pose, you need to place your hands at the front of your yoga mat, while bending at the waist. Walk your feet backwards and lift your hips, so that your form resembles an inverted V-shape. Ensure that your feet are hip-width apart. Make sure to breathe slowly and hold the stretch for 30 to 60 seconds.
Cat-Cow Stretch
This is one of the most popular stretches for relieving tension in the spine, back, neck, and chest muscles. The cat-cow pose is also brilliant for easing headaches. The pose helps bring the neck back into its correct position over the spine, instead of having it protruding forwards and causing a hunch. To do this pose you need to keep your hands and knees on the mat in a tabletop position with your spine straightened. Then as you inhale, curve the spine up, forming an arch with your back. As you exhale, bend the back inwards, pushing your spine towards the ground with the chest lifted. This will create the cow pose. You need to repeat this three to five times.
Child’s Pose
A highly effective pose that all yoga practitioners teach is the child’s pose. It is a brilliant resting pose that allows you to ease the tension in all your muscles and allows them to relax. To do it you need to rest on all fours and then bring your feet and knees together. As you place your palms, facing upwards, near your feet you will then sit with your buttocks on your back heels. Stretch your arms backwards and lower your forehead to the floor. You can hold the pose for as long as you wish but remember to breathe.
Mountain Pose
If you suffer from lower back pain then it is recommended that you do this stretch. The mountain pose helps counteract any strain or pressure that is put on your back. To do this, you need to be in a comfortable standing position with your feet shoulder-width apart. Raise your hands above your head, bend gently backwards and take a deep breath. You can hold the stretch as long as you need but refrain from bending backwards excessively – past the point where you are comfortable. Overstretching yourself can also cause damage to the muscles in your back and neck.
Yoga can be an extremely helpful activity to strengthen your muscles and reduce the impact of sitting with bad posture. You can do the above poses any time you are free or if you are feeling uncomfortable and in need of relief because they are simple and do not require any equipment. So, if you suffer from upper-body or leg pain because of your desk job, try out some yoga poses to give your muscles relief and a much-needed stretch.
