Like many people, I spend all day long in front of my laptop, and however much effort I make to sit up straight it never lasts long.
Humans aren’t designed to sit for such long periods, and all that sitting we do on chairs, sofas and in cars takes its toll on our posture. It can result in tight, aching shoulders, a sore neck and back pain of all descriptions. The best way to remedy this? Regular stretching and exercise.
“Movement is medicine,” says yoga teacher and author Naomi Annand. “The best thing is standing up and just walking around at intervals throughout the day. The action of walking is so good for the lower back.”
It’s also really important not to over-correct, when you realize you’re slumping. “It’s very important not to sit up too straight and rigid, that’s not necessarily good for your back either.”
Annand recommended this little sequence to reboot your posture that takes just a few minutes and can be done from your chair. I gave it a go and experienced immediate relief from some tension along with a feeling of balance and suppleness.
Watch Naomi Annand’s five minute chair yoga sequence
Chair yoga sequence for back pain
Before you start, stand up and take a few strides around the room to wake your body up. Then sit down, making sure your hips are a little higher than your thighs.
“If you have your hips lower than your knees and you try to do these exercises you’re just going to strain your lower back,” says Annand.
1. Pelvic circles
(Image credit: Naomi Annand)
Roll your hips in a circular motion, tilting it around in smooth circles. Take three circles in one direction and switch to the other direction. Allow your upper body to feel fluid, and imagine your spine is a spoon stirring the bowl of water. Closing your eyes, let the circles get smaller, and come to a still point in the center.
“We want our spine to have the three natural curves and the spine to feel more like a beaded necklace that…
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