Are you one of the millions of workers with a sore back from sitting at your desk too long? You don’t have to suffer. Regular, nourishing movement during the day, especially if you sit at a desk, can make a huge difference.

Lower back pain is the number one cause of lost workdays in the U.S., according to medical experts and recent studies, and small movements throughout the day can promote healthy blood flow – for better health, in general.

Consider shifting your painful patterns, and start with my take on three, traditional yoga poses adapted for the office.

Pose #1: Twist, Don’t Shout – To Relieve Your Lower Back, Neck, and Shoulders

  1. Scoot toward the edge of your chair, facing your desk, with both feet on the floor.
  2. Put your left palm on the desk and place your right palm on the chair seat next to your right rear, with the fingers pointing outward.
  3. Inhale, and sit up taller.
  4. Exhale, and twist your torso to the right.
  5. Repeat steps #4 and #5 a few times, twisting deeper with each exhale.
  6. Face forward, and switch sides.

Pose #2: Counterpose – To Relieve Hips and Lower Back

  1. Rest your right shin on your desk, with your knee wider than the width of your shoulder.
  2. Flex your right foot, and you’ll start to feel a stretch on your outer hip (if you don’t already).
  3. Next, take your right palm and press down on your thigh so your whole shin (knee to ankle and foot) rests on the desk.
  4. For a deeper stretch, hinge forward at the hips toward your computer screen with a flat back.
  5. Repeat on the other side, and breathe deeply throughout.

Pose #3:  Confidence Booster – For A Winning Attitude and Relief From Sitting Too Long

  1. Stand with your feet slightly apart.
  2. As you reach your arms downward, feel your chest and the top of your head lifting to the ceiling.
  3. Breathe deeply, and let your exhale last longer.
  4. Do this for just two minutes.

If something feels challenging, that’s helpful transformation! If something hurts, dial it back for now, but don’t give up (and check with your doctor to make sure nothing serious is going on). Create healthier physical habits, like these, and keep adding more!