There are number of solutions in the web but I find the below method effective and also a preventive method to stop backaches in the future.
1. Sit Upright:
Sit upright in the chair (about 100 to 120 degrees from the thigh or from the floor) in a relaxed position like the one show below. Don't droop over or lean sideways or put legs on the desk, all these add pressures to your back.
2. Do Meru Mudra:
While sitting in a relaxed position (not stiff) do the Meru Mudra in both hands with the hands resting on the thighs. Lift your thumb up and fold the rest of the fingers touching the palm.
3. Chant Mantra:
Inhale for four counts, hold for one count, exhale for five counts and hold for one count. Do this 40 to 50 times in the morning. Entire spinal cord will be strengthened.
1. Sit Upright:
Sit upright in the chair (about 100 to 120 degrees from the thigh or from the floor) in a relaxed position like the one show below. Don't droop over or lean sideways or put legs on the desk, all these add pressures to your back.
 |
| Sit upright. Picture from http://goo.gl/eX4R7 |
2. Do Meru Mudra:
While sitting in a relaxed position (not stiff) do the Meru Mudra in both hands with the hands resting on the thighs. Lift your thumb up and fold the rest of the fingers touching the palm.
 |
| Meru Mudra |
While you do the Meru Mudra, chant the mantra "Valla'bam Gaja'Nanam Yeka Thand'am" or you can listen to the chant recording available here. This mantra makes us understand the importance of time, to know more about it, click this link here.
4. Do Pranayama breathing exercise:
Breathe in and breathe out through the nose in the following manner:
Inhale for four counts, hold for one count, exhale for five counts and hold for one count. Do this 40 to 50 times in the morning. Entire spinal cord will be strengthened.
I do this exercise without the hold step, but the above step is the right method.
The whole steps 1 to 4 takes about three to four minutes, your back soon feel refreshed. The remainder of the day, try to hold your seating postition shown in Step 1.
I have been doing this for more than a year, I do this first thing in the morning along with other Yoga exercises.
For other Mudras and their uses click here.
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