Work from home has its set of perks home-cooked meals, family time, and much more. Plus, we get to steal that afternoon nap between work. But the walk to the canteen, strolling around with your colleagues post lunch and getting up from your chair for various things every now and then were actually quite good for you. Don’t get me wrong, maybe you do a lot of household chores and wear your fitness band to ensure you’re clocking in 10k steps every day. However, there are many of us, who now work from the comfort of bed. There is little to almost no movement throughout the day between work and meetings over Zoom calls. Even students who are studying online, have had their lives invaded by this sedentary lifestyle.

A woman facing back pain because of sedentary lifestyle

It’s all fun and games until different parts of your body start showing warning signs, nudging you to stretch and move more. Listen to these signs. Do an easy neck rotation movement or take a quick 5-minute walk. But keep reminding yourself to move whenever possible. Be mindful of your posture, pick a comfortable chair, and keep your desktop at a certain length that doesn’t strain your neck. While sitting upright, the lower end of your spine ends up enduring the maximum pressure and stress. So it’s extremely important to keep it at ease with some extra support. Use a rolled towel or a log-shaped pillow. 

In case, it’s too late and you’re already suffering from chronic lower back pain, here are 5 easy yoga asanas to ease your lower back pain You can also practice these simply to keep your spine healthy and avoid the pain in advance. Also, keep in mind that if you have any major pain in your lower back or knee problems, you should consult with a doctor before practicing any of these poses.

PS: We recommend seeking a professional yoga practitioner’s help if you’re doing these for the first time to ensure your safety and avoid any injury. 

Balasana – The Child’s Pose

A woman performing a yoga asana, Balasana - The Child's Pose
Balasana – The Child’s Pose

Also known as The Resting Pose, this one’s one of the most calming and restorative asanas. It stretches the lower back and hips and can help immensely in combating the tension in that area. 

  • Get on a yoga mat and kneel down. Ensure your big toes touch each other.
  • Take a deep breath. 
  • Spread your knees hip-width apart and rest your hips on your heels. 
  • Exhale and let your torso rest between your thighs. 
  • Place your forehead on the mat and relax.
  • Stretch your arms in front of you with the palms facing down.
  • Take a few breaths and stay in this pose for a couple of minutes as long as you’re comfortable. 

Marjaryasana – The Cat pose + Bitilasana – The Cow pose

The cat pose and cow pose
The cat pose and cow pose

A basic warm-up movement, a combination of these two yoga asanas is super beneficial for spinal health. The name comes from the pose’s resemblance to a cat and a cow.  They can help in toning and strengthening the muscles around the backbone. 

  • Get on all fours with your knees hip-width apart.
  • Ensure your hips are right above your knees, shoulders above your palms and your toes are untucked.
  • Keep your core engaged and draw your navel inside.
  • Look straight ahead. Find a spot to focus on and fix your gaze. 
  • Take a deep breath, and lift your chest towards the ceiling.
  • Let your belly sink towards your mat. 
  • Exhale and arch your chin towards your navel.
  • Lengthen your spine towards the ceiling. 
  • Don’t let your knees and shoulders remain in the same position throughout. 
  • Do this for 5-10 inhales and exhales. 

Adho Mukha Shvanasana – The Downward Dog Pose

A woman performing a yoga asana, Adho Mukha Shvanasana - The Downward Dog Pose
Adho Mukha Shvanasana – The Downward Dog Pose

The downward-facing dog pose is a great yoga asana to stretch the entire body, especially the spine. 

  • Start on all fours with your palms touching the floor, right under your shoulders and your knees under your hips.
  • Make sure your fingers are spread out wide. 
  • Tuck your toes under and lift your hips up and back, coming into an inverted “V” shape. Your body should resemble an upside-down “L”.  
  • Straighten your arms and legs as much as you can while keeping your hips lifted. 
  • Let your heels reach towards the ground, as much as possible.
  • Keep your head between your arms and your gaze towards your navel.  
  • Hold the pose for several breaths.  
  • Release and come back onto your hands and knees and then sit back on your heels.  

Uttanasana – The Standing Forward Bend

A woman performing a yoga asana, Uttanasana - The Standing Forward Bend
Uttanasana – The Standing Forward Bend

The Standing Forward Bend is a simple yoga pose that can help immensely in stretching the hamstrings, calves, and lower back. 

Begin by standing at the top of your mat with your feet hip-width apart. Your feet should be parallel to each other.

  • Breathe in, and then as you exhale, bend forward from the hips, reaching for your toes. You can reach for your shins if that’s more comfortable.
  • Keep your knees slightly bent to avoid straining your lower back.
  • If you are able to reach your toes, gently hold onto them with your hands. 
  • Keep your head and neck relaxed, and let your gaze fall toward your toes.
  • Hold the pose for several breaths, focusing on maintaining a steady breath.
  • Release by inhaling deeply and straightening your back
  • Bring your torso upright, and exhale while bringing your arms back down by your sides.

Note: It’s important to keep your knees slightly bent if you have tight hamstrings, to avoid straining your lower back. 

Hope these bring you a little relief and you feel better soon! Sending some healing energy your way 🙂