Back pain is like a 21st century epidemic. Due to the long sitting on the computer and the reduced movement, a large part of the population suffers from this problem. Fortunately, yoga can greatly help you to reduce these pains. Instead of using drugs, it’s enough to do some yoga exercises to make you feel better. These 6 exercises are great for your back and for reducing pain.
- One-legged dove (Eka Pada Rajakapotasana)
Perhaps this posture does not look like a back exercise, but with it you stretch your hips, and this can help you with the pain in the lower back. Wrap your left knee and put your foot in front of you. The right leg should be stretched back. Hold up straight with your hands. Repeat with the other leg.
- Pose of a child (Utthita Balasana)
This post stretches your hips and your back. Stand on all 4, and put your hands slightly ahead. Sit on your heels. While performing the pose, breathe deeply.
- Cat / Cow (Bitilasana)
This post masks your spine and increases its flexibility. Stand on all 4 extremities and first pull your back up, and then lower it down.
- Bend Forward (Paschimottanasana)
Sit and spin both legs forward. Breathe in and raise your hands up. Exhale, lean forward and try to catch your feet. Return to the starting position and exhale lower your hands.
- Dog downward (Adho Mukha Svanasana)
This is perhaps the most famous yoga posture. Stand on all 4, spread your fingers on your hands, and place your feet in the width of the hips. Exhale press the floor and lift your hips to stand on your feet and your palms. Try to straighten your legs, but if you can not do it well with bent knees.
- Dog upward (Urdhvamukha Shvanasana)
Lie on your stomach and bend your elbows, and your hands should be near your waist. Spread your fingers and lift your shoulders and head up.
Other natural ways to reduce back pain:
- Exercise for dorsal muscles
The muscles on your back support the lower part of the spine. There are many simple exercises that you can do. When you strengthen your back muscles, you reduce the risk of injury.
- Set yourself in comfort
Make your workplace more comfortable. Invest in a comfortable chair that will help you sit properly. Also today, working stands are also known to help you reduce sitting time throughout the day.
- Get Slim and lower your weight
When we increase our weight, we add pressure to the lower back. This weight can have a bad influence on the spinal column and the nerves. Reduce some kilograms to reduce back pressure.