Struggling with any aching back while working or studying?

Try these three chair yoga for back pain moves to find relief.

is themost common culprit.

alt

Despite knowing that, though, its difficult to transform our posture overnight, which means back pain persists.

Ahead, the popular poetry-prone yoga teacherVictoria Hutchinsrecommends three pain-melting poses that you might seamlessly incorporate into your day.

Its also a gentle inversionmeaning your head is below your heart[which] can alleviate spinal compression.

Two young women practicing ballet with a teacher in the dance hall.

yoga teacher

As you exhale, hinge [forward] at your hips, she says.

Allow your head to hang heavy until the crown of your head is pointing towards the ground.

(Typically, youll feel some relief after a minute or two.)

Woman doing hip exercises

Let your gaze rest over your left shoulder.

That said, venture to sit in the stretch for five to 15 seconds to really unwind your spine.

Then do the same on the opposite side.

Cropped image of woman doing lunge yoga pose

Seated cat-cow

Seated cat-cow (Marjaryasana-Bitilasana) flexes and extends the thoracic spine, Hutchins says.

Many of us tend to round our thoracic spines when we sit at a desk.

This pose helps balance out that rounding.

Woman in leggings and bra doing Lunge with Arm Extended Up pose hip opener stretch during yoga session in morning at home.

As you exhale, round your spine to come into cat pose (Marjaryasana).

Draw your chin towards your chest and your heart towards your navel.

Continue this inhale-and-exhale sequence for five to 10 slow repetitions any time your aching back begins to distract you.

Woman doing arm exercise without weights while sitting on mat at home.

Youll be surprised by just how relieving it is.

…

Got it, you’ve been added to our email list.

A woman in sports clothes does yoga or gymnastics at home. Daylight. She smiles