Retreat And Wellness, Yoga

What Yoga Poses Help Relieve Back Pain from Sitting All Day?

What Yoga Poses Help Relieve Back Pain from Sitting All Day?

Many people today spend long hours sitting at desks, in front of computers, or commuting to work. Though sitting feels effortless, long hours in the chair can invite aching backs, tense muscles, and slouched posture.

Yoga is one of the best natural ways to ease this discomfort. With gentle stretches and mindful breathing, yoga improves posture, reduces tension, and supports long-term spinal health.

This article explains:

  • Why sitting causes back pain
  • How yoga helps
  • 10 yoga poses that specifically target back tension
  • Tips and modifications for beginners
  • Safety notes backed by expert advice

Why Sitting Causes Back Pain

When we sit for long hours, especially with poor posture, specific muscles get tight while others weaken. This imbalance puts pressure on the spine.

Common Causes of Sitting-Related Back Pain:

  • Tight hip flexors → Pull pelvis forward, straining lower back
  • Weak glutes → Reduce support for the spine
  • Rounded shoulders → Cause upper back and neck tension
  • Compressed spinal discs → Lead to stiffness and pain

Impact of Sitting on the Back

Problem from SittingEffect on the Body
Tight hip flexorsStrain on lower back
Weak core musclesPoor posture support
Slouched shouldersUpper back/neck pain
Reduced blood flowMuscle fatigue and stiffness

According to the NHS, sitting for long periods without breaks can increase the risk of musculoskeletal problems, such as back pain (NHS – Get Active).

How Yoga Helps Back Pain

Yoga loosens stiff muscles, builds strength where the body lacks it, and naturally aligns posture. It also encourages mindful breathing, which reduces stress—a factor that often worsens pain.

Benefits of Yoga for Back Pain Relief

  • Improves flexibility in the hips, hamstrings, and spine
  • Strengthens core muscles to support the back
  • Corrects posture habits
  • Relieves muscle tension and stiffness
  • Promotes relaxation and better circulation

The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain instead of medication (Annals of Internal Medicine Study).

10 Yoga Poses for Back Pain from Sitting All Day

These yoga poses are simple, effective, and beginner-friendly. Each pose includes steps, benefits, and practical tips.

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

This dynamic stretch moves the spine gently, relieving stiffness from sitting.

Steps:

  1. Start on hands and knees.
  2. Breathe in – curve the back gently, opening the chest and lifting the tailbone (Cow).
  3. Breathe out – draw the spine upward, chin folding toward the chest (Cat).
  4. Repeat 6–8 times.

Benefits:

  • Increases spinal mobility
  • Relieves tension in the back and neck
  • Improves posture awareness

Tip: Move slowly with the breath for best results.

2. Child’s Pose (Balasana)

A calming posture that softly releases tension in the hips and lower back.

Steps:

  1. Kneel with big toes together, knees apart.
  2. Sit back on heels, stretch arms forward.
  3. Rest your forehead on the mat.

Benefits

BenefitWhy It Helps
Lengthens spineReleases compression from sitting
Relaxes lower backEases tension
Promotes calmnessReduces stress-related pain

Example: Office workers often use Child’s Pose in short breaks to instantly relax back muscles.

3. Downward-Facing Dog (Adho Mukha Svanasana)

A timeless yoga posture that lengthens the whole backside of the body, with a deep focus on hamstrings and shoulders.

Steps:

  1. Start on hands and knees.
  2. Tuck toes and lift hips upward.
  3. Keep spine long, heels reaching toward the floor.
  4. Hold for 5–7 breaths.

Benefits:

  • Stretches hamstrings and calves, reducing lower back strain
  • Opens shoulders and chest
  • Improves circulation

Tip: Bend knees slightly if hamstrings are too tight.

4. Forward Fold (Uttanasana)

An easy posture that eases tightness in the hamstrings and lengthens the spine.

Steps:

  1. Stand with feet hip-width apart.
  2. Bend forward at the hips, letting arms hang.
  3. Slightly bend knees if needed.

Expert Insight: Tight hamstrings are a significant cause of lower back discomfort. Forward Fold helps lengthen them safely.

5. Bridge Pose (Setu Bandhasana)

This backbend strengthens glutes and core muscles that support the spine.

Steps:

  1. Rest on your back, knees bent, feet aligned with your hips.
  2. Ground through your feet and gently raise your hips toward the sky.
  3. Hold for five breaths, lower slowly.

Benefits vs. Practical Tips

BenefitTip
Strengthens glutes and coreKeep thighs parallel
Opens chest and shouldersAvoid pushing neck into mat
Relieves lower back pressurePlace block under hips for support

6. Supine Spinal Twist (Supta Matsyendrasana)

A gentle twist that relaxes the spine and stretches tight back muscles.

Steps:

  1. Lie on your back, bend your knees.
  2. Drop both knees to one side.
  3. Stretch arms out in a “T” shape.
  4. Hold 5–8 breaths, switch sides.

Benefits:

  • Releases spinal tension
  • Improves digestion after long sitting
  • Calms the nervous system

7. Pigeon Pose (Eka Pada Rajakapotasana)

This pose opens tight hips, reducing pressure on the lower back.

Steps:

  1. Start in Downward Dog.
  2. Step your right knee forward, resting the shin across the mat.
  3. Extend the left leg behind you and fold gently over the front shin.
  4. Hold 5–10 breaths. Switch sides.

Practical Example: People with desk jobs often have tight hips, and Pigeon Pose directly addresses this issue.

8. Seated Forward Bend (Paschimottanasana)

Lengthens spine and hamstrings while calming the mind.

Steps:

  1. Sit with legs straight.
  2. Inhale, stretch arms up.
  3. Exhale, fold forward, reaching for feet or shins.

Tip: Use a strap if reaching the feet feels difficult.

9. Cobra Pose (Bhujangasana)

A soft heart-opening pose that builds spinal strength while gently expanding the chest.

Steps:

  1. Lie face down with hands under your shoulders.
  2. Inhale – press hands into mat, lift chest.
  3. Keep elbows bent slightly.
  4. Hold five breaths, release.

Benefits:

  • Strengthens spinal muscles
  • Reduces slouching posture effects
  • Opens lungs for better breathing

10. Legs Up the Wall (Viparita Karani)

A profoundly relaxing pose that restores circulation and relieves lower back fatigue.

Steps:

  1. Sit close to the wall, swing legs up.
  2. Rest back and arms on the floor.
  3. Stay 5–10 minutes.

Benefits:

  • Reduces swelling in legs from sitting
  • Relieves pressure in the lower back
  • Calms the mind before bedtime.

Practical Tips for Daily Use

  • Begin with just a short session — even 10 to 15 minutes of yoga after work can make a real difference.
  • Office Breaks: Do seated stretches every 1–2 hours.
  • Consistency Matters: Practicing three to four times a week yields better results.
  • Props Help: Use cushions, yoga blocks, or straps for comfort.

Expert Insights

  • Dr. Susan Bartlett, Professor of Medicine, Johns Hopkins University, notes that yoga improves both physical and mental health in people with chronic back pain.
  • According to a 2017 study published in the Annals of Internal Medicine, yoga proved just as effective as physical therapy for easing back pain.

Safety Notes

  • Avoid poses that cause sharp pain.
  • If you have slipped discs or recent injuries, consult a physiotherapist.
  • Pregnant women should avoid deep twists and prolonged periods of lying flat.

For more medical guidance, see CDC’s tips on back pain prevention (CDC – Back Pain at Work).

Final Thoughts

Sitting all day is hard on the body, but yoga offers a simple and effective way to undo the damage. By practicing poses such as Cat-Cow, Child’s Pose, Bridge, and Supine Twist, you can release back tension, improve your posture, and feel more energized.

The key is regular practice—even a short session after work can help. Pair yoga with breaks during the day, proper posture, and light walking for the best results.

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About Laviee Marie Founder | Certified Yoga Teacher

With over 7 years of teaching, Marie brings flow, strength, and creativity to Thothub Yoga—helping students feel stronger, calmer, and more connected.

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