Sitting over a laptop all day sucks, especially for your spine.
If your job requires you to stay in a chair all day, you're probably familiar with the negative effects it can have on your body.
Poor posture, neck strain and a hunched back are just a few of the symptoms you probably experience.
Back pain may be inevitable, but recovery is possible. Just take the time to stretch out.
1. Forward fold stretches out your spine.
How to: Inhale your arms upward and fold your body forward, reaching your fingers to the ground. Keeping your legs straight is not necessary, so bend your knees until you feel comfortable.
Benefits: Forward fold is an ultimate relaxer, helping out your digestive system while elongating your spine.
2. Downward dog tones up your back muscles.
How to: From forward fold, walk your hands outward toward the end of your mat. Be sure to align your arms with your ears.
Benefits: Downward dog can help soothe back pain while strengthening back muscles.
3. Modified cobra makes pain vanish.
How to: Starting on your stomach, press your arms toward the floor. Looking upward, open your chest.
Benefits: Cobra relieves lower back pain and strengthens abdominal muscles.
4. Bow pose loosens up your neck.
How to: Stretch you arms back and grasp the top of each foot. Lifting your legs back, use the force to pull your torso toward the ceiling.
Benefits: Bow pose stimulates neck muscles and improves posture.
5. Sphinx pose takes a load off your lower back.
How to: Laying on your belly with arms forward, align your elbows with your shoulders. Stretch upward.
Benefits: Sphinx eases lower back pain while lengthening the spine.