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Chair Yoga for Back Pain

Updated: Mar 28, 2023

Are you looking for a quick and easy way to get relief or help prevent back pain? A short chair yoga sequence of poses and exercises can be a good way to combat the pain and soreness you feel in your lower and/or upper back.

Read on to learn how you can use this 10 minute chair yoga practice to address your back pain.

You're not the only one with back pain

If you’re reading this blog post, you’re likely to have experienced back pain at some point during your life. Perhaps you’re struggling with pain right now, or it’s a common reoccurring issue for you.

Well you’re certainly not alone!

Lower back pain is reported to affect 60 – 70% of people worldwide at some point during their life. It also accounts for a large amount of sick days from work.

It’s particularly an issue for people working in sedentary jobs—where the majority of your time is spent sitting behind a desk and computer.

When you spend the majority of your day sitting (particularly when working behind a computer) it's easy to not be aware of your posture. As the hours pass by you might find yourself slumping in your seat, rounding your spine, hunching your shoulders and leaning forward with your head.

Not suprising really that our body complains about this posture and tries to give us a message to change something through the pain in our back.

yoga back pain beginner

Why is chair yoga good for back pain?

There are many benefits of a chair yoga practice—you’ll become more flexible, stronger and feel in balance. And it will help you take short energizing breaks throughout your day.

This makes it much easier to integrate chair yoga poses and exercises into a busy workday. Making it far more likely that you’ll be able to create a sustainable new habit.

Chair yoga allows you to practice yoga poses on your office chair at your desk. As well as the possibility to do yoga at your office or when working from home.

One of the reasons I love chair yoga is you don't need any special equipment. You don’t need a yoga mat, change of clothing and can easily fit a 5 – 10 minutes chair yoga practice into your busy day.

Another consideration for chair yoga is that it’s likely for many of us that our back pain came from sitting for long periods of time with poor posture.

Chair yoga can therefore help us find a more intentional and supportive good posture while sitting at a desk. Meaning it can provide you the tools you need to relieve and prevent back pain.

Prefer to practice hatha yoga on a mat to help address your back pain? Check out seven easy yoga poses to relieve back pain.

chair yoga for back pain

How can you get started?

After you’ve established from a doctor or physiotherapist that practicing yoga with back pain is ok you could try out Irene’s YouTube chair yoga for back pain guided practice.

This 10 minute chair yoga practice is focused on relieving back pain. Aiming to release tension that might have built up and resulted in painful tight muscles.

During the practice you’ll be guided through a series of five different gentle yoga postures and movements that can be easily done while sitting in a chair.

Only got 5 minutes to spare? Jump ahead in the video (via the time stamps) to practice specific spinal movements and twists to help keep your spine mobile and back pain.

Once you’ve followed the guided practice a few times you’ll know how to do these yoga poses and stretches on your own. And this is where you can really take control of your own wellbeing. Having the tools to ease and prevent back pain whenever and wherever you need it.

Good luck and happy practicing!

Xx Irene

chair yoga online classes

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Do you want to develop a home yoga practice but not sure where to start? Follow the three steps in this free guide to start practicing yoga consistently at home.

Complete your details below to receive your free guide with tips for a home yoga practice. In this guide you'll also receive cheat sheets and links to guided videos for seven short sequences, as well as a practice calendar to get started.

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