Carpal Tunnel Syndrome can happen when muscles engage in repetitive motions or remain in a stationary position for a long time. Although Carpal Tunnel Syndrome is usually associated with wrist pain from typing, it can also account for sore backs from sitting at a desk too long. Relief can be found through the cat stretch, a mid-back stretch and the downward facing dog yoga pose.
Cat Stretch
The cat stretch puts you in a pose much like a scared or angry cat. It is a beneficial stretch for the lower back. Start by getting on your hands and knees with your thighs directly under your hips. Your hands should be slightly ahead of your shoulders. Arch your back by tightening your abdominal muscles and trying to push them with your lower back and shifting your pelvis forward. Hold this position for 10 seconds. Relax the pose; then start the opposite position by pushing your abdominal muscles toward the ground and shifting your pelvis up toward the sky. Hold for 10 seconds and then continue to alternate poses for a minute.
Mid-Back Stretch
The mid-back stretch can be done in front of your desk. This can relieve pain from hunching over at the computer screen for too long. Stand up with your feet shoulder-width apart and your back straight. Put your left hand on your right shoulder and your right hand over your left shoulder. Inhale deeply, then put your palms together as you exhale. Inhale slowly again, then raise your hands until your elbows are in line with as you exhale. Continue deep breathing for 20 seconds in this position, then reverse the process.
Downward Facing Dog
The Downward Facing Dog is considered a basic yoga pose for relieving all-over pain to include the back. Start in the same pose as you would for the cat stretch, with hands slightly wider than your shoulders. Fix your eyes between your legs. Rise up on your toes and then shift your body weight back until your arms are fully extended in front of you. Inhale and then exhale as you raise your hips toward the sky by extending your legs. Your arms and body should be in line from your fingertips to your hips. Make sure your feet are flat on the ground, and relax your neck so that your head hangs freely. Maintain cyclical deep breathing for at least a minute before reversing the order to the starting position.
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