{"id":6549,"date":"2023-08-15T18:27:40","date_gmt":"2023-08-15T11:27:40","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=6549"},"modified":"2023-08-15T18:27:40","modified_gmt":"2023-08-15T11:27:40","slug":"chair-yoga-for-back-pain-3-moves-to-try","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=6549","title":{"rendered":"Chair Yoga for Back Pain: 3 Moves To Try"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">K<\/span>now what\u2019s fun? Waking up one day and realizing that you\u2019ve gotten to the point in life where your <a href=\"https:\/\/www.wellandgood.com\/what-to-do-with-back-pain\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-to-do-with-back-pain\/\">back just brazenly hurts<\/a> for what seems to be no good reason. Of course, the reality is, sitting for long periods of time, often hunched over our devices (hi, like I am while writing this!) is the <a href=\"https:\/\/www.wellandgood.com\/what-causes-back-pain\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/what-causes-back-pain\/\">most common culprit<\/a>. Despite knowing that, though, it\u2019s difficult to transform our posture overnight, which means back pain persists.<\/div>\n<p>Thankfully, there are a few yoga moves you can do right from your chair (or couch) to relieve an achy back in the interim.\u00a0Ahead, the popular \u201cpoetry-prone\u201d yoga teacher <a href=\"https:\/\/instagram.com\/thedailyvictorian?igshid=MzRlODBiNWFlZA==\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/instagram.com\/thedailyvictorian?igshid=MzRlODBiNWFlZA==\">Victoria Hutchins<\/a> recommends three pain-melting poses that you can seamlessly incorporate into your day.<\/p>\n<hr\/>\n<hr\/>\n<h2>1. Seated forward fold<\/h2>\n<p>\u201cSeated forward fold (Paschimottanasana) elongates the entire spine from lumbar vertebrae to neck,\u201d Hutchins tells us. \u201cIt\u2019s also a gentle inversion\u2014meaning your head is below your heart\u2014[which] can alleviate spinal compression.\u201d<\/p>\n<p>To do a seated forward fold from a chair or couch, Hutchins says to sit up tall with both feet flat on the ground. \u201cAs you exhale, hinge [forward] at your hips,\u201d she says. \u201cAllow your head to hang heavy until the crown of your head is pointing towards the ground. You can let your arms hang towards the ground as well, or give yourself a gentle neck massage while you\u2019re in the fold.\u201d<\/p>\n<p>Rest and breathe into the fold for however long it takes to feel the pain in your lower back begin to ease. (Typically, you\u2019ll feel some relief after a minute or two.)<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/chair-yoga-for-back-pain\/\" current-title=\"3 Yoga Moves You Can Do Right From Your Chair To Relieve an Achy Back\" current-image=\"GettyImages-chair-yoga-for-back-pain-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-02-15\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/chair-yoga-for-back-pain\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/chair-yoga-for-back-pain\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/chair-yoga-for-back-pain\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h2>2. Modified lord of the fishes pose<\/h2>\n<p>\u201cModified lord of the fishes pose (Ardha Matsyendrasana) is a spinal twist,\u201d Hutchins says. \u201cIn addition to decompressing your spine, twists stretch your shoulders and chest, support digestion, and are known to boost energy.\u201d<\/p>\n<p>To perform this seated yoga move, Hutchins says to sit down and cross your left leg over your right, with your left ankle resting on the outside of your right knee. \u201cBring your right hand to the outside of your left thigh and turn your head to the left,\u201d she instructs. \u201cLet your gaze rest over your left shoulder. As you exhale, press into your right hand to twist your front body towards the left side of the room.\u201d You can even grab the left arm of the chair or couch you\u2019re in with your left hand for additional twisting leverage.<\/p>\n<p>The beauty of this seated yoga pose is that it can sometimes offer near-immediate reprieve from the pain, without even having to hold it. That said, try to sit in the stretch for five to 15 seconds to really unwind your spine. Then do the same on the opposite side.<\/p>\n<h2>3. Seated cat-cow<\/h2>\n<p>\u201cSeated cat-cow (Marjaryasana-Bitilasana) flexes and extends the thoracic spine,\u201d Hutchins says. \u201cMany of us tend to round our thoracic spines when we sit at a desk. This pose helps balance out that rounding.\u201d<\/p>\n<p>While most cat-cows are done on the floor, Hutchins says you can modify the classic posture for a chair by sitting with both feet flat on the ground, with your butt planted at the front center edge of your chair. \u201cAs you inhale, come into cow pose (Bitilasana) by arching your back and pressing your heart towards the front of your space,\u201d she says, noting to lift your gaze toward the ceiling. \u201cAs you exhale, round your spine to come into cat pose (Marjaryasana). Draw your chin towards your chest and your heart towards your navel.\u201d<\/p>\n<p>Continue this inhale-and-exhale sequence for five to 10 slow repetitions any time your aching back begins to distract you. You\u2019ll be surprised by just how relieving it is.<\/p>\n<\/p><\/div>\n<p><script async defer src=\"https:\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Know what\u2019s fun? Waking up one day and realizing that you\u2019ve gotten to the point in life where your back just brazenly hurts for what seems to be no good reason. Of course, the reality is, sitting for long periods of time, often hunched over our devices (hi, like I am while writing this!) is &hellip;<\/p>\n","protected":false},"author":3,"featured_media":6550,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-6549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.8 - aioseo.com -->\n\t<meta name=\"description\" content=\"Know what\u2019s fun? Waking up one day and realizing that you\u2019ve gotten to the point in life where your back just brazenly hurts for what seems to be no good reason. 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Of course, the reality is, sitting for long periods of time, often hunched over our devices (hi, like I am while writing this!) is"},"aioseo_meta_data":{"post_id":"6549","title":null,"description":null,"keywords":null,"keyphrases":null,"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":null,"og_custom_url":null,"og_article_section":null,"og_article_tags":null,"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":null,"robots_max_videopreview":null,"robots_max_imagepreview":"large","priority":null,"frequency":null,"local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2023-08-15 11:37:25","updated":"2025-06-04 13:29:53","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\" title=\"Home\">Home<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/loudhdtv.com\/?cat=4\" title=\"Health\">Health<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tChair Yoga for Back Pain: 3 Moves To Try\n\t\t<\/span><\/div>","aioseo_breadcrumb_json":[{"label":"Home","link":"https:\/\/loudhdtv.com"},{"label":"Health","link":"https:\/\/loudhdtv.com\/?cat=4"},{"label":"Chair Yoga for Back Pain: 3 Moves To Try","link":"https:\/\/loudhdtv.com\/?p=6549"}],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6549","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=6549"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/6549\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/6550"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6549"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6549"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6549"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}