Yoga helps relieve back pain by improving posture, strength, and flexibility while lowering stress. The following five yoga positions can be used to relieve back pain:
- Cat-Cow Stretch (Marjaryasana-Bitilasana): Start on all fours, arching your back upward like a cat (cat pose), then dropping your belly and lifting your chest and chin (cow pose). This gentle flow helps to increase spinal flexibility and reduce tension.
- Child’s Pose (Balasana): Kneel on the mat, then sit back on your heels, reaching your arms forward with your forehead resting on the floor. This pose stretches the lower back and relaxes the muscles, offering relief from discomfort.
- Downward-Facing Dog (Adho Mukha Svanasana): Form an inverted V with your hands and knees first, then lift your hips and lengthen your legs. Stretching in a downward dog position lengthens the spine and relieves tension in the back, hamstrings, and shoulders.
- Thread the Needle (Parsva Balasana): Lower your shoulder and temple to the floor while on all fours. Slide one arm under the opposing arm. Tension is released by stretching the neck, shoulders, and upper back in this pose.
- Bridge Pose (Setu Bandhasana): Maintaining a hip-width distance between your feet, lie on your back, bending your knees, and raising your hips. Backaches are relieved by bridge posture, which tones the glutes, hamstrings, and back.
- Remember, consistency and proper form are crucial in yoga practice to prevent further strain. If you have severe back issues, consult a healthcare professional before attempting these poses.
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