Yoga For Urbanites: Desk Chair Rx

By Barbie Levasseur

Sitting in a desk chair all day can leave the low back feeling sore and tight. Stretching out the low back muscles feels amazing in the short term, but it may actually be counterproductive in the long run. Think about how your posture gets after sitting in a desk chair all day; many of us begin to slouch forward and round into the low back. This happens because the low back and other core muscles are weak and get tired of holding us upright. Instead of muscle strength holding us up in this position, the muscles and connective tissue of the spine stretch until they are taut enough to support us. Or course, this puts strain on the structures of the low back. Now, think about how you stretch the low back muscles in a yoga class: you round the spine (think cat pose)--this is what you've already been doing all day. Most likely, your low back muscles are already overstretched, and what they need most of all is strengthening. Dancing cat is a great way to strengthen the low back muscles and teach them how to move the spine from a rounded to an extend position.

To compound low back soreness, tight hip muscles can make it hard to break posture habits that put excessive strain on the low back. Tight hamstrings (muscles in the back of the thighs) encourage us to round the spine when we sit, and tight hip flexors (muslces in the front of the hips) encourage us to over-arch the low back when we stand. Some of the hip muscles attach directly into the spine, so, needless to say, if they're tight, they affect your low back health. It is important to stretch tight muscles around the hips to prevent and address low back pain.

Some yoga classes use only on traditional sequences that fail to target muscular imbalances that arise from the modern lifestyle. In Yoga For Urbanites: Desk Chair Rx (This Saturday, June 2, 1:30-3:30pm at Yoga Mayu), we will address this problem head on. We will spend time limbering and lengthening tight muscles in the hips and thighs. We will move through poses that provide relief for the low back and build awareness and strength in the core to promote healthy seated posture. This workshop will also include office-friendly poses that you can take to work with you to sustain these benefits! All levels are absolutely welcome.