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6 EASY YOGA POSES TO RELIEVE BACK PAIN. ANYONE CAN DO THEM!

Back pain is a very common health problem that affects millions of people worldwide. It can affect people of any age, for various reasons. Especially as people age, the chance of developing lower back pain increases. The wrong posture, sedentary life, long hours of work in front of the computer, and the long hours of driving that overwhelm your back are a problem, which often evolves into chronic conditions.

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Before you begin brooding about pharmaceutical or surgical alternatives, you ought to search for some natural solutions.

Back pain can be relieved by performing exercises specific to this disease, and although yoga seems to be an unusual way, it’s very effective.

Yoga will help relieve back pain while increasing the flexibility of your entire body. Use these 6 easy postures daily to release tension and reduce pain.

6.Lie on all fours (Child posture)

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It may seem like you’re resting, but your child’s posture is an active stretch that helps relax your back. Helps relieve pain and tension along the spine, neck, and shoulders. It is also a great de-stressor before bed at the end of a long and exhausting day. Use the Child’s Posture throughout your practice whenever you would like an opportunity between postures or if you run out of breath. Return to practice when you’re ready

STEP 1

Kneel on the floor. With your hands and knees on the ground, dip your hips to rest on your heels.

STEP 2

Bend with your hips as you bend forward, walk with your hands forward. Rest your belly on your thighs and forehead on the floor.

STEP 3

Extend your arms in front or along your body with your palms up. Focus on breathing deeply and relaxing any area of tension or stiffness.

STEP 4

The child’s pose is restful. Hold the position for 1 to 3 minutes and repeat as many times as necessary to achieve a good and soothing stretch. To climb, first, lengthen the front torso, and then with an inhalation lift from the coccyx as it presses down and toward the pelvis.

5.Dog looking down

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Dog looking down is one of the most recognized postures of yoga. And there’s a reason for that! It can revitalize your whole body. Lengthen and decompress the entire spine. It also stretches the hamstrings, which will also help with lower back problems.

STEP 1

Let’s start from the child’s Pose, keep your hands on the ground, sit on your knees. Separate your fingers, parallel or slightly flipped index fingers, and flip your toes down.

STEP 2

Exhale and lift your knees off the ground. Lift your ass and press back towards the Dog looking down.

STEP 3

Work on straightening your legs and lower your heels to the ground. Straighten your knees but make sure you don’t block them. Relax your head between your arms.

STEP 4

Maintain this posture for 1 to 3 minutes. Then bend your knees to the ground with an exhalation and rest in the Child’s Posture.

4.Rolling chest knees

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Knee pose to the chest not only strengthens the biceps, triceps, and deltoids. This pose is a confidence booster, but it also reminds us of the self-love we need to give ourselves FIRST to be useful in this crazy and beautiful world. When we take excellent care of ourselves, in other instances, we can give love to others.

STEP 1

From the ground, put your knees in your chest and wrap your arms around your legs, giving you a big hug.

STEP 2

Keep your shoulders down, away from your ears, and under you.

STEP 3

If you’re comfortable, gently move back and forth or side by side for a gentle massage of your spine.

STEP 4

Hold this position for 1 to 3 minutes. Keep your breath soft and even. Exhale, release and extend both legs along the ground resting. Repeat up to six times.

3.Front-to-front flexion

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Front-to-front flexion stretches the hamstrings and back muscles while providing a release for tense, stiff shoulders. Modify keeping your knees slightly bent if stretching your legs hurts your back

DO NOT roll your upper back or roll your shoulders forward. DO NOT lock your knees and surround your lower back.

STEP 1

Stand together with your feet together and your knees lose. Bend your knees slightly and bend your torso over your legs, moving from your hips, not from your lower back.

STEP 2

As you exhale, rotate your waist and lean forward, reaching the floor. Stretch your legs as much as you can.

STEP 3

Place your hands next to your feet or on the bottom ahead of you. Don’t worry if you can’t get to the ground at first; just stop wherever your hamstrings feel comfortable.  Inhale and extend your chest to elongate your spine. Let your head hang from the basis of your neck.

STEP 4

Stay within the pose for 30 seconds to 1 minute. Don’t move your spine up. Instead, put your hands back on your hips and reaffirm the length of the front torso. Then press the tailbone down and into the pelvis and go up with inhalation with a long frontal torso.

2.Knee to chest  

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Knee-to-chest stretching relaxes your hips, thighs, and buttocks while promoting general relaxation. Your body weight will focus around your back, giving tense muscles a much-needed natural massage. If you’ve got any discomfort in your head or neck, you’ll place a firm blanket under your head.

STEP 1

He begins lying on his back, with his legs and arms outstretched.

STEP 2

Put a knee in your hands and gently let your arms pull your knee toward your chest. Keep your torso firm and straight.

STEP 3

Extend your spine to your tailbone and avoid lifting your hips. Hold the position for 1 minute. Do this for three or four minutes.

STEP 4

Repeat with the other leg.

1. Sitting forward curvature

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The seated forward bending posture is a seated forward fold that stretches the spine and hamstrings and is typically used at the end of a practice. Doing it will stretch your back muscles and relax them.

STEP 1

Start sitting with both legs outstretched, with your spine long.

STEP 2

Inhale to extend your arms upwards and sit with your arms up. As you exhale, lean forward with your head on your lap and try to touch your feet.

STEP 3

Avoid the tendency to collapse in your chest and surround your spine here is an effort to move deeper into your crease. Keep your shoulders back and relaxed, away from the ears, widened through the collarbones and reaching the sternum forward, towards the toes

STEP 4

Hold posture anywhere for 5 to 20 deep breaths. In case of inhalation, slowly return to an upright position.

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