Ohhh my aching back

Did you know that sometimes a back ache isn't caused by a problem in the back, it can be caused by tight hamstrings, IT bands, and various other muscles? While I'm at the office I have found one simple stretch to help alleviate that ache. Today we will learn to do downward facing dog using your desk, instead of the floor.

Start by standing with your feet hip distance apart and about torso distance from your desk. Keeping a flat back, and leading with your heart/upper chest, fold forward and rest your arms on your desk. If this is too intense, use something higher like the back of your chair, or a high credenza to rest your arms on.

If you find your shoulders creeping up near your ears, consciously make an effort to slide your shoulder blades down your back, opening up space in the neck and shoulders.

Hold this for 5 to 10 deep breaths. To come out of the pose walk you feet closer to your hands, keeping a gentle bend in the knees, and return to standing by rolling up through your spine, lifting your head last.

This stretches your side body, your upper back, and your hamstrings. If tight hamstrings are causing you lower back pain this will definitely help that subside. I do this 3 or 4 times a day if I've been sitting too long and my lower back begins to ache.