If you sit in front of the computer all day long, you are probably familiar with the problem – back pain. The reason for this is quite simple – muscle loss due to not enough exercise. Neither running nor cycling will help here - but the following yoga exercises. Attention - it is always advisable to find out from your yoga trainer in advance whether the exercises are suitable for you.
The first exercise for back pain is called the cat hump. Support yourself with your hands and knees in a quadruped position. Stay in this position for 5 seconds before starting the exercise. Then inhale, lift your head up and arch your back down. Exhale, let your head fall down and arch your back upwards. Repeat the exercise at least 10 times.
For beginners – Nakrasana/ Crocodile
Nakrasana (also called Crocodile) is one of the most popular yoga exercises for beginners. Lie on your back, bend your legs and place them to the left. At the same time, slowly turn your head to the right. Then put your legs to the right, and your head – to the left. Breathing – breathe out as you lower your legs to the left/right and breathe in as you return to the starting position.
Train the back muscles
Lie on your back - then hug your knees and breathe in slowly. Raise your head and try to touch your knees with your forehead. Stay in the position for 15 seconds. Exhale slowly and lower your head down while still holding your knees. Repeat the exercise 10 times. At the end you can sit down again.
Stretching exercises
Sit on the floor and stretch your legs forward. Spread your arms backwards - support yourself with both hands. Slowly lift your legs and hips first to the left and then to the right.
Stretching exercises help with back pain
You can do these yoga exercises on a yoga mat. Give yourself time to warm up and exercise 10-15 minutes before work and at the end of the day.
