If you've ever found yourself with lower back pain at work, you might be surprised to know that adding some simple desk yoga stretches into your daily routine could be better than panadol!
Various studies have looked at using yoga as a way to effectively treat & manage lower back pain - a condition that affects up to 80% of adults at some stage. And although you're probably dying to get to a yoga class - for some reason it's just not happening. Enter 'desk yoga'.
Picture yourself at your desk with a looming deadline - you've been staring at the screen for hours and aside from dreaming that you'd much rather be binging on netflix - that just ain't gonna happen. What IS happening is your neck and shoulders feel tense and your hips and lower back are starting to ache & feel locked up.
You've tried strategies like taking a coffee break (hey caffeine fixes everything right?), walking around and perhaps you've even trialled standing up at work to ease the pain.
Yoga has been on your 'to-do' list for like - ever - but you have a hard time getting to a class. You're probably juggling some other kind of training, a family, study, or just the other things you love in life like going for a surf, or a run.
You KNOW you NEED to stretch, but just seem to find the time to make it happen.
Locked up glutes and tight hamstrings usually go hand in hand with lower back pain and if you're spending your spare time before or after work running, doing cross-fit, or working out then you're probably making matters worse.
So - in this post we wanted to share our top 5 simple desk stretches that can help ease lower back pain. Think of these as a go to for the days you have that deadline but can't make it to class.
5 SIMPLE DESK STRETCHES TO EASE LOWER BACK PAIN
1. Seated Twist
This one is SO EASY it is just ridiculous that we don't really do it more right! Turn side on to your chair and use the back to hold as you twist.
If you have lower back issues - take care to engage your belly button (suck in your belly), and lengthen before twisting.
2. Sitting Glute Stretch
Face your desk and bring one ankle up to your opposite knee. Flex the foot that is lifted. As you lean forward think of leading with your chest. Take care to maintain the natural curve in your lower back (so stick your booty out - don't tuck under).
3. Standing Quad Stretch
Standing on two feet, bring one leg behind you and hold with 1 or both hands (both hands will mean you also get great stretch through the upper chest).
4. Standing Hammie Stretch
Place one leg forward, one leg back. Bend your back leg as you stick your butt back. Think of lengthening your tailbone toward the floor.
5. Standing Psoas Stretch
Stand one foot forward and one foot about a meter back. Bend your front leg and press your hips toward your desk - think of tucking your tailbone under and drawing your belly button in.
OTHER STRATEGIES TO HELP PREVENT LOWER BACK PAIN
Prevention is always better than cure! Some simple strategies that you can adopt are:
1. Trial using a stand up desk such as the Zest Desk (the world's first portable stand up desk). Awesome for people who swap between work and home and want the option of standing.
2. Get a daily dose of exercise including core strengthening work.
3. Take regular breaks from sitting (we were made to move - not sit still for hours on end).
4. Try our desk yoga sequence as featured here.
WHAT TO DO NOW
1. We know that tight hips and hamstrings often go hand in hand with lower back pain. So head over to our
2. Leave us a comment below and let us know what kind of sequence you'd like us to share with you next.