This is now more in use and trendy to work from home. This looks cool, but not that cool anymore due to its body affecting reaction.

During work from home, people don’t follow it as an official working scenario and in reverse they spends long hours on bed, chair that can cause a severe back pain and other health related issues.

Working from home for more than 5 hours can lead you many physical distress and you get suffered with back pain, neck pain, joint pain and sometimes loss of sensation. Now it is very important , How to stay healthy in work from home situation.

We get the problem, and understand the issue that is now in common.We have the solution of the pain related problems for working from home men and women. Here we are sharing Tips to stay healthy in work from home.

Some simple stretches and Work from home exercises can have a long lasting effect on your back. These yoga poses for back pain are actually very working and effective, especially for people who don’t get much time to go for a proper workout routine.

Here are some yoga asana for back pain relief that you can apply while working from home situation to stay healthy and get relief on upper and lower back pain.

7 Back Pain Yoga Asana’s for Working From Home Man & Woman:

#1. Cat And Cow Pose

The cat and cow is a yoga sequence which is combines by two asana – the cat pose and the cow pose.

You need to Keep your knees hip width apart, and get yourself into a tabletop position for doing this Yoga. Make sure that your wrists and your shoulders comes in a line. For breath, you need to inhale air while bending your back inwards and looking up (cat pose) and exhale slowly,  while round your back outwards and looking down (cow pose).

#2. Sphinx Pose

This pose is a different pattern of  ‘Bhujangasana’ and is known as ‘salamba bhujangasana’. For this asana, Lie down on your front and place your hands right next to your chest. Now breathe in while lifting up your upper body. Make your sight ahead. Keep your elbows bent and engage them to stretch out your back. This yoga asana is most effective asana for back pain relief.

#3. Downward Dog

While doing yoga like shpinx you had enough back bends, now it’s important that every backwards bend has to have a counter pose in the form of a front fold. So now you can do a simple downward dog pose to relieve the stress further. You can also create a sequence with sphinx and downward dog. This can be a best way to stay healthy in work from home situation.

#4. Pawanmuktasana

This is a very simple yoga pose and is actually kind of fun, but very effective for back pain, shoulder pain and leg pain as well. For doing this asana Lie down on your back, bend your knees and hug them firmly with your arms. Now start shifting your weight backward and then forward slowly slowly . Start rolling in this form. You will notice that every vertebrae of your vertebral column hits the floor at one point. This is why it helps in relieving the pain effectively.

#5. Child’s Pose

This is a relaxing yoga pose for back pain and also helps in getting rid of mental stress. Start the asana by sitting on your knees, join your toes and spread your knees. Take breathe in and breath out during bend forwards. Place your forehead on the mat straight ahead. Maintain to stay in this posture as long as you like. This pose relax your mind and body as well and keep you healthy and fit during work from home condition.

#6. Seated Spinal Twist

For this asana sit with your legs extended on the mat. Now take your right foot and place it across your left thigh, while bending your left knee inward. Next, place your right arm just behind you without bending the elbows. Extend your left hand and place it on the right knee while bending the elbows.

Now using this hand twist your spine backwards as much as you can and hold for a while. Now Release the pose and repeat it from the other side. This might seem like an advanced yoga asana for back pain, you need not push yourself more than your body allows, it can be more effective and working.

#7. The Bridge Pose

When we count yoga for back pain, this asana is never left out. Start the asana by lying down on your back with your knees bent. Place your palms on the mat and then lift your back upward. Apart from your shoulders, feet, head and arms, nothing else should be touching the mat. You can either half the pose or allow the movement in a sequence.

All these yoga poses for back pain relieve not only work for physical stress but also mental stress. It’s a great way of stress out after a long day of work. Doing this asana at your home can get you rid of back pain and other mental issue, that has been grown by working from home.

Along with the yoga asana you need to follow some tips to stay healthy in work from home situation.

Here the tips are

1. Set up a separate office space

Nowadays, working from home has become a trend o habit that lead you unhealthy and distressed due to irregular sitting position. You need to set up a separate office space in you home so that you can work as according the situation.

2. Choose a good chair else a standing disk

Selection of a good chair is very important to stay relaxed and avoid any kind of pain problems. The standing disk  can be a good option to give a breath your back.

3. Get up every hour

While working so long, it can cause you severe back pain easily. To stay fit and healthy, get up every hour while working and get out at least once a week to stay relaxed. 

4. Schedule your home workout

As you have scheduled your working time from home, you need to schedule your home workout as well to stay fit and healthy.

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