Yoga For Bloggers-Three Easy Yoga Poses to Ease Lower Back Pain

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Burning the midnight oil

Building your business takes time, energy and commitment. Many bloggers, in your drive for success, burn the candle at both ends – working a day job to feed their family and pay the bills; and running a blog and online business in the evenings when their family are in bed. This can take a toll on your health, especially if your day job and blogging business involve a lot of sitting down focused work and working at a computer.

Did you know that back pain is the second most common cause of long-term sickness in the UK after stress?

Chances are, after working for long periods of time at your computer, when you move to change positions your eyes are tired and sore, lower back muscles are stiff and tight, you might even have a sore neck and achy shoulders. Learning to care for your back when you work is vital to your overall ability to care for your family and to be productive at work.

If you suffer from minor back ache and pains in your back, here are three simple yoga poses you can do to ease the build up of tension in your back. They are safe and simple for all levels of ability. However, it is always best to seek medical advice before trying these easy yoga stretches to rule out any underlying muscular or skeletal problems.

3 Simple Yoga Stitches To Ease Back Ache

1.

Cat Pose

The Cat Pose –. Sit on the floor on your knees and hands flat on the floor. Your body makes the shape of a flat table, so your hands are in line with your shoulders and knees in line with your hips. Make sure your back is flat and not rounded. Breathe in and arch your back, as you breathe out, drop your head forward so that it is resting between your arms. Breathe in and raise your chin. As you do so, you back will curve inwards. Take three – five deep breaths in this position then repeat the sequence 3 – 5 times. Taking time to move gracefully through the pose. Relax and return to a flat back.

2. Hugs Your Knees To Your Chest – Laying comfortably on your back on your mat or your bed back, gently raise your knees and clasp your hands around your knees and hug your knees to your chest. Relax your shoulders as you gently rock and massage your lower spine on the mat. Do whatever feels natural for you, maybe making small circular movements or rolling up and down (like a rocking horse) along your spine. Gradually relax as you release your arms and return your legs to the mat/bed.

3. Seated Spinal Twist

Sitting on your chair, cross your left leg over your right leg. Place your right hand on your crossed knee. Keeping your back straight, slowly turn your body to the left and look over your shoulder. Gently release and turn back to the centre. Change legs and twist the other way. Rest your hands on your thighs, close your eyes and take 3-5 gentle breaths.

What Next?

These three simple yoga back care exercises will help to keep you back supple and flexible. When you are building your business you need to be strong and healthy. Make these three poses part of your daily routine of yoga stretches to enhance and maintain your health and wellbeing.

Images-cat pose – with thanks joeyogaportland