Thanks to your constantlyhunched-over postureandnot-so-ergonomic desk setup, you might even be experiencing lower and upper back pain regularly.
But one movement practice in particular yoga can help give you the relief you need.
Sitting all day can prevent you from getting movement in your upper and lower back.
Clique Images / Stocksy.
And yoga is a really great way to counteract that lifestyle.
But generally speaking, yoga is gentle enough to help ease your everyday aches and pains, she adds.
Dealing with lower back pain?
And dont be afraid to use props, she says.
And as always, listen to your body.
Place hands on the mat directly underneath shoulders and spread fingertips wide.
Allow tops of feet to rest on the floor.
B.Keeping elbows tucked close to sides, slowly press through palms to lift chest up off the floor.
Continue lifting chest as far as is comfortable or until arms are fully extended.
C.Roll shoulder blades down back and lengthen through crown of head.
Gaze forward and keep back of neck long.
Hold this position for several breaths.
B.Open left leg out to the side as far as comfortable, keeping left foot flexed.
Then, bend right knee and place sole of right foot on inside of left thigh.
Rotate torso to point toward right knee.
C.Keeping spine long and gaze forward, extend arms over head and lean torso toward left foot.
Draw right shoulder down and back to create space between biceps and ear.
Hold this position for several breaths.
Switch sides; repeat.
A.Sit cross-legged on the floor with spine long, gaze forward, and arms resting at sides.
Draw shoulders down and back.
B.Open arms out to sides to form a “T” with body.
Right arm should be on top of left arm.
B.Step left foot out to left side, extending left leg.
Keep left ankle in line with left knee, foot flat on the floor, and toes pointed forward.
Engage core and push through palms to bring body upright, then place hands on hips.
C.Point toes on left foot toward the top of the mat.
Then, rest left fingertips on left thigh or shin and extend right arm overhead.
Slowly lean torso toward the left, continuing to reach right arm over right ear.
Draw right shoulder down and back to create space between biceps and ear.
Plus, it helps initiate the chest, allowing you to breathe better, she adds.
A.Bring one block to its tallest height setting at the top of the mat.
C.Let both arms rest down beside body.
For a deeper stretch, extend arms out wide to a T shape to further bring up the chest.
Keep your feet flat on the floor, or start to extend the legs long if possible.
Hold this position for up to 3 minutes.
B.Draw right knee in toward chest, bringing right thigh snug against stomach.
Keep left foot planted on the floor or extend left leg long for a deeper stretch.
Keep shoulders pressed to the mat and collarbones broadened.
