Back pain is currently one of the most common problems in the society as a result of technological devices and the strains that goes with using them. Back pain can be caused by several factors including leading a sedentary lifestyle, either at home or office.
The pain may subside with a little rest and a few painkillers in most cases. It can still linger for longer, making you want to use some home remedies to get rid of it.
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Yoga poses is a very beneficial therapy that you can use to improve and reduce back pain. These yoga positions can stretch the back and relieve compression. Yoga poses can help stimulate circulation and ease muscle tension, thereby calming and easing pain at the affected area.
Three best yoga poses to relieve back pain
- Plank against the wall
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Apart from easing pains at the lower pack, this move can also ease tension in the upper body.
- With your arms outstretched, stand facing a wall. Place your palms against the wall and tilt your body forward.
- Press your fingers against the wall and draw your navel inward while you stretch your tailbone toward the floor.
- Lift your ribcage from your pelvis, so that you achieve a natural curvature of your lumbar region and stiffen the abdomen.
- Start to walk backwards while keeping your spine erect, bending at the waist until you reach an L shape.
- Repeat this exercise for 10 to 20 breaths and slowly return to the starting position.
- Child’s pose
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This movement stretches and lengthens the spine thereby easing pains.
- Kneeling on the floor, press your chest to your knees to achieve a child’s pose and hold it for a few minutes.
- Try doing this pose with your knees apart but toes touching, and then bring your knees together to stretch your spine.
- You can place a yoga block against your forehead if your head fails to touch the floor, so you can completely relax.
- Your arms can be out in front of you, but also at your sides.
- Breathe in deeply.
- Forward flex
This exercise causes the stressed muscle of the spine to be stretched and stimulates your central nervous system.
- Separate your feet to hip-width while standing on a yoga mat.
- Bend your knees with your torso leaning over your legs. Continue bending until your thighs meet your abdomen.
- Form two fists and place them in the bend of the opposite elbows.
- Relax your back, neck, and head, and clench your fists tightly.
- Perform this pose 10 to 20 times while deeply breathing in and out.
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