5 Yoga Poses To Relieve Back Pain That You Can Do At Home

Yoga for back pain relief is one of the most interesting exercises for people nowadays. Because back pain is a problem that is quite common today. It is caused by the lifestyle of many people. Who tend to sit and work in front of the computer for many hours.

5 yoga poses to relieve back pain that can be easily started at home.

Those who are interested in doing yoga poses to relieve back pain may start by following UFABET the following postures.

1. Cat-Cow Pose

This pose will help stretch your spine, torso, shoulders, and neck.

1. Place your hands on the mat with the distance between your hands equal to shoulder width. Place your knees on the mat with the distance between your knees equal to hip width. and place the instep against the mat
2. Inhale while slowly raising your head and arching your back to push your belly down.
3. Exhale while slowly lowering your head and arching your back.
4. Repeat for at least 1 minute.

2. Child’s Pose

This pose will help relieve tension in the neck and back. It also helps stretch the spine, hips, thighs and ankles.

1. Sit on your knees with your knees close together. and the toes stretched backwards
2. Lean forward until The abdomen hits the thighs. and his head touched the ground with arms extended beyond the head as far as possible Try to keep your butt as close to your feet as possible.
3. Hold the pose for 5–10 seconds and return to the starting position.

3. Locust Pose

This pose may help relieve back pain. and helps strengthen the trunk, arms and legs

1. prone on the floor Stretch both arms by your sides. Bring your palms up, legs together, and feet extended behind you.
2. Slowly raise your head, chest, and arms to an unobtrusive level while looking straight ahead. Or may also include leg raises if possible.
3. Hold the pose for 1 minute and slowly release the force.

4. Upward–Facing Dog Pose

This pose will help stretch the chest. Abdominal muscles and tighten the back muscles

1. lie face down on the floor stretch your feet backwards instep on the floor And raise your arms up as if preparing to push up, but keep your hands at rib level.
2. Try contracting your back muscles to lift your upper body up.
3. Hold the pose for 5–10 seconds and return to the starting position.
4. repeat as needed

5. Forward Fold

This pose will help stretch the muscles in the hamstrings and back, as well as help loosen the muscles in the shoulders.

1. Stand upright, feet slightly apart, about shoulder-width apart. 
2. Exhale and slowly lower your upper body forward. The tip of the finger points toward the floor or touches the floor. for beginners may stop when I started to feel tightness in the back of my thighs.
3. return to starting position and repeat 5–7 times, with the last time holding the position while leaning forward for about 5–10 seconds.

This is for the safety of the body. Those who practice yoga for back pain should start slowly without straining the body too much. Stay hydrated and avoid wearing clothes that make it difficult to move. and if there is a congenital disease Consult your doctor first.