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Effective Yoga Poses For Back Pain That You Can Do At Home

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    Is constant back pain affecting your day-to-day functioning?

    Then you must try these yoga poses that can offer instant relief from back pain.

    Yoga Asanas You Can Do At Home

    1. Child Pose: Child pose is mainly a relaxing pose. It may seem that you are napping at first but in actual it’s giving an active rest to your back. Child Pose is also a great pose because it de-stresses your mind and body.

    Step-By-Step Guide: How To Do It

    • Start on all fours and stretch your arms straight out in front of you.

    • Sit back on your butt muscles, just above your feet.

    • Slowly and gently bend forward.

    Duration: Hold onto this position for 3-4 breaths. Repeat as many times as needed.

    1. Forward Bend Pose: Forward bend pose or fold pose gives your back muscles a tight stretch and helps in releasing stress from your tense shoulders.

    Step-By-Step Guide: How To Do It

    • Stand up straight, but not too stiff.

    • Take a deep breath.

    • While you exhale, bend downwards towards the floor.

    • Try keeping your leg straight and avoid bending your knees.

    Duration: Hold the pose for 5 to 10 breaths, repeat 5 to 7 times.

    1. Triangle Pose: This pose is great for strengthening your back, legs, and hamstrings. Not only does it gives a nice stretch to your entire body, but also relieves you from chronic back pain.

    Step-By-Step Guide: How To Do It

    • Stand with your legs apart enough to make them parallel to your buttocks.

    • Lunge your left foot forward.

    • While lunging, turn your left foot at a 45-degree angle.

    • Stretch your left arm towards your left foot, slightly touching it.

    • Stretch your right arm upwards, facing the ceiling.

    Duration: Hold the position for 5 to 7 breaths and switch to the other side.

    Caution: You may not be able to touch the ground with your right arm at first, don't overstretch to avoid injury.

    1. Cobra Pose: Cobra Pose is one of the most popular poses under yoga for back pain poses  This pose stretches your core, engages your back muscles, and stretches abdominal muscles.

    Step-By-Step Guide: How To Do It

    • Lie down flat on the ground, stomach facing the ground.

    • Put your palms on the floor, on both sides of your chest.

    • Lift your back and chest off the ground.

    • Leave your legs extended straight out.

    Duration: Repeat the pose for 5 to 7 times but make sure you go gentle on yourself.

    1. Downward Facing Dog: Downward facing dog pose is a classic pose that comes under yoga for back pain that gives an overall stretch to the entire body, especially your back. Doing this regularly will not just relieve you of back pain, but will also strengthen your back.

    Step-By-Step Guide: How To Do It

    • Stand on your hands and knees.

    • Keep your hands slightly ahead of your shoulders.

    • Raise your knees and lift your tailbone.

    Duration: Try your best to hold this position for 8 to 10 breaths.

    Note: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your doctor for more information.