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Frequent Back Pain? Try This Yoga Poses

It is undeniable, experiencing back pain can interfere with daily activities. Well, you can know to cope with yoga exercise. There are enough yoga poses to flex your back muscles, so that the pain will subside.

Back pain is a health problem that is often experienced by most people. This pain can be triggered by a variety of things, from the habit of lifting heavy weights frequently, sitting in an inappropriate position, to rarely exercising. In addition, back pain can also be caused by other, more serious diseases.

5 Yoga Poses to Overcome Back Pain



There are many ways you can treat back pain, for example by taking pain medications, massage, and even exercise. Well, one type of exercise that can be done is yoga. In addition to relieving symptoms of back pain, yoga can relax your entire body and mind.

The following are recommended yoga poses for back pain relief:

1. Cat cow pose

Cow pose paint can improve blood circulation in the spine so that back pain can be reduced. In addition, this pose is also able to improve overall spinal health, especially for those of you who often spend hours sitting. How to paint a cow pose is:

  • Start in the all-fours position, with your palms and knees on the mat, with your knees parallel to your hips and hands just below your shoulders.
  • Inhale while pushing down on the chest and tailbone. Make your eyes lookup.
  • Exhale while pulling your stomach in and arching your spine upward. Make sure your eyes are looking down.
  • Repeat these two movements for 5–10 breaths.

2. Downward facing dog

This yoga pose will help you stretch out your upper body, including your arms, chest, and back. The downward-facing dog pose can be done by:

  • Start in an all-fours position, with your palms and knees on the mat, with your knees level with your hips and your hands just below your shoulders.
  • Slowly lift the buttocks until the hands are aligned with the back and the legs are straight. This position will form the inverted letter "V".
  • Hold this position for about 60 seconds, then repeat a few times.

3. Extended Triangle

The extended triangle pose is useful for stretching the muscles of the hips, spine, and groin. In addition, this pose can also improve upper body posture, thereby helping to relieve back pain. You can do the extended triangle by:

  • Open your feet as wide as possible on the mat and point your right toes to the side but keep your left toes forward.
  • Extend your hands parallel to your shoulders. Point your palms face down.
  • Grab your right shin or ankle using your right hand. Make sure your left hand is straight up and your gaze is towards your left hand.
  • Hold this position for at least 5 breaths, then repeat a few times.
  • Do the same for the left position.

4. Sphinx pose

The sphinx pose involves the spine, stomach, and buttocks. This yoga movement will help relax the stiff back area muscles so that it can relieve back pain. How to do it is not difficult anyway, namely:

  • Lie on your stomach on the mat with the back of your feet touching the floor.
  • Raise your upper body by resting on your lower arms.
  • Lean your chest forward and lower your shoulders while pressing your arms down.
  • Make sure the lower abdominal area is against the mat and that the neck is kept straight.
  • Hold this position for at least 5 deep breaths and repeat the movement several times.

5. Child’s pose
Another yoga pose that you can do to treat back pain is a child's pose. This pose will stretch the spine, back, thighs, and ankles. Here's how to do it:

  • Start in the all-fours position, with your palms and knees on the mat, with your knees parallel to your hips and hands just below your shoulders.
  • Bring your toes together.
  • Slowly push your butt back so that your hands are parallel to your back and your nose is touching the mat.
  • Take a deep breath and feel for any tense areas of your body.
  • Raise your body back to the all-fours position.
  • Do this movement for about 5 minutes.

So, those are some yoga poses that you can do to relieve back pain. Make sure you do it regularly so that back pain doesn't come back, especially if you do have strenuous activities, do the same movements over and over again, or often sit too long.

If back pain does not go away or even gets worse after doing the yoga poses above, you should immediately consult a doctor. The doctor will perform an examination and determine a treatment that is suitable for your condition.

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