Sitting at a computer all day can take its toll on your low back. Often the source of this discomfort is weak gluteal muscles and overworked hamstrings. Our glutes (aka buttock’s muscles) help to stabilize the pelvis, particularly when walking. They need to stay active to remain strong. Extended sitting not only weakens them, but also forces the hamstrings to compensate. Too tight, over-worked hamstrings tend to pull on the low back, misaligning the pelvis and causing low back discomfort. It’s a perfect storm for back pain!

So, if you sit at a desk for many hours a day, it’s important to take regular breaks and actively engage these muscles. Here are four yoga poses you can do to counteract the effects of prolonged sitting using a wall or the back of a door for added support.

4 Yoga Poses for Tight Hips and Hamstrings

1) Standing Hip Circles

Hip circles bring circulation to the hips and glute muscles and begin to “wake” them up. 

1. Start by standing with your feet slightly wider than hip distance apart.
2. Place your hands on your hips and begin to rotate your hips in a clockwise direction, as if you were using an invisible hula-hoop. Do five circles in each direction.

2) Wall Lunge

This pose lengthens the back of the legs and activates the glutes which become weak when we sit for prolonged periods.

1. Begin by standing in Mountain pose with your palms flat on a wall or closed door.
2. Bend your left knee and step your right leg back behind you. Your right heel will stay lifted.
3. On an inhale, straighten your left knee, allowing your right heel to lift away from the floor.
4. As you exhale, bend your left knee, bringing your left heel closer to the floor. Repeat three more times.
5. Finish by stepping forward into Mountain pose. Pause here a breath before repeating with the left leg.

3) Quad Stretch

The muscles in the front of the pelvis, or hip flexors, shorten from extended sitting, while the hamstrings are in a prolonged lengthened position. This stretch counteracts this effect.

1. Starting from Mountain pose, bend your right knee and reach back with your right hand to grab either your calf, ankle or the bottom of your pants.
2. Draw the heel of your right foot towards your buttocks. Notice if your knee opens out the side and gently work to bring both knees parallel.
3. Stay in the pose for four breaths before releasing your foot to the floor. Pause in Mountain pose before repeating with your left leg.

4) Standing Lateral Sunbird Stretch

This pose helps to lengthen the side of your torso while also lengthening the hamstrings and hip flexors.

1. Turn so you can place your left hand on the wall for support. Cross your right foot over your left ankle, placing it flat on the floor.
2. Inhale lifting your right arm overhead and towards the wall.
3. Stay in this crescent shape for three full breaths, focusing on lengthening towards the wall. Visualize the breath moving into the right side of your rib cage to stretch it from the inside out.
4. To com out of this pose, inhale back to Mountain pose and step your feet parallel. Pause briefly to notice how the right side or your body feels. Then turn to your right and repeat on the left side.

Taking short breaks from sitting throughout your day will help to prevent back pain by keeping your hips, glutes and hamstrings healthy and strong.

Be well!

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