| Do you spend the majority of your day sitting down in | | | | Sit comfortably on a chair, feet flat on the floor, raise |
| front of a computer or answering the phone? | | | | both elbows up to shoulder height, clasp the hands |
| Perhaps, like me, you are a self-employed | | | | together. |
| entrepreneur and depend on the internet to market | | | | Inhale and as you exhale slowly twist to one side. |
| your business. | | | | Make sure you twist from the base of your spine and |
| Sitting in the same position for lengthy periods of time, | | | | keep the back straight throughout the stretch. |
| typing and looking at a computer screen, places a lot | | | | Inhale and slowly come back to centre. Repeat in the |
| of strain on your body, particularly your lower back | | | | opposite direction. |
| muscles. Weak abdominal muscles, tight hamstrings, | | | | Repeat the sequence 3 - 5 times each direction. |
| being overweight and lack of regular exercise all | | | | 2. Seated Cobra |
| contribute to lower back pain. | | | | Sit near the edge of your chair. Feet flat on the floor. |
| If you sit at your desk and do not stretch your body, | | | | Hands resting on your lap. Lengthen your spine, slowly |
| when you stand up have you noticed your back | | | | arch your back and lilt your head back. Relax and take |
| muscles are sore, stiff and achy? | | | | three deep breathes. Slowly return body back to |
| Back pain is the third most common reason for | | | | centre. |
| consulting a doctor in Britain and is closely related to | | | | 3. Seated Cat Stretch |
| poor posture, stress and tension. | | | | Make sure you have space in front of you. Sitting on |
| If you have ever suffered from back pain you will | | | | chair, bend forward and hold your ankles or shins. Arch |
| know how painful and deliberating it can be. As a child, I | | | | your back, relax and repeat 3 - 5 times |
| remember my father spending days flat on his back, | | | | 4. Upward Arm Stretch |
| unable to move or go to work due to lower back pain. | | | | Raise both arms above your head. Place your left |
| Given today's economic climate and rising food and | | | | hand on your right wrist. Gently stretch to the right. |
| fuel prices you can not afford to be in the same | | | | Keep your body strong and straight. Breathe into the |
| position. | | | | stretch. Switch sides and repeat. |
| Five Easy Seated Yoga Exercises To Release Lower | | | | 5. Seated Spinal Twist |
| Back Pain At Work | | | | Still sitting, cross your left leg over your right knee. |
| Yoga is great exercise for bad-back sufferers. | | | | Place your right hand on the crossed knee. Gently turn |
| The following five seated exercises can be done at | | | | your body to the left and look behind you. Allow your |
| your desk, without any equipment or changing your | | | | shoulders to be relaxed as you relax and breathe into |
| clothes. They will give your body an overall stretch and | | | | the pose. Inhale. Release your arms and legs; return to |
| help to release stiffness and tension in your lower | | | | centre. Exhale. Switch legs and repeat on the opposite |
| back. | | | | side. |
| Aim to do these simple yoga stretches at least three | | | | Regular practice of these five simple yoga exercises |
| times during your working day. Please consult your GP | | | | throughout your day. They will help to release tension |
| before you start these exercises and take care to | | | | and soreness in your lower back plus, you will feel |
| listen and work within the limits of your body. | | | | more comfortable, fitter and at ease in your body. |
| 1. Seated Trunk Twist | | | | |