5 Yoga poses for back pain that you should try

Lazy exercise, frequent carrying heavy loads, and the hobby of sitting in a hunched position are some of the daily habits that cause back pain or pain. Interestingly, it turns out that doing regular yoga exercises not only helps to get rid of stress, you know! Various movements that relax the body can help relieve back pain. Interested in trying it? Come on, consider the following yoga positions for back pain!

Various yoga movements for back pain

1. Child's pose

Source: Gfycat

The folds that the body creates when doing this yoga movement will not only help relieve stiffness in the neck and back, but will also make the body more comfortable afterwards. This is because of the stretching of the spine, waist, thighs, and ankles.

Here's how:

1. Sit with your legs folded inward (if necessary, you can use a mattress, blanket, or other base to support your forehead, chest and thighs).
2. Point your body forward, with your hands straight and touching the yoga base.
3. Bend over, resting your forehead gently on the yoga mat.
4. Keep your hands straight forward, then lift your body back up to its original position.
5. Focus on releasing all the stiffness and tension in your back, as your body bends forward.
6. Repeat the movement for 5 minutes.

2. Sphinx pose

Source: Gfycat

This pose that involves the spine, stomach, and buttocks will help relax stiff muscles in the back area. In addition, the chest and shoulders will also be stretched more.

Here's how:

1. Lie on your stomach with your legs straight, and your hands bent while resting on the floor (see picture).
2. Focus on the muscles of your lower back, glutes, and thighs.
3. Bring your elbows down, so that your shoulders, arms, and face also move downward.
4. Afterward, lift your body and head back up while engaging your abdominal muscles to support your back.
5. Make sure your gaze is straight forward and relaxed as you lift your body up.
6. Repeat the movement for 5 minutes.

3. Downward-facing dog

Source: Gfycat

Doing yoga movements for back pain targets the spine, so it can help relieve aches and pains. On the other hand, the strength of the body to stand and move is also increased.

Here's how:

1. Place your body on all fours.
2. Bring your body slowly upwards with your knees no longer touching the floor (see picture).
3. Apply firm pressure to your hands, then move your hands as if bringing your body back and down.
4. Relax the muscles of the body, especially the back and waist, keeping a close eye on the position of the shoulders and hips.
5. Keep your head level with your upper arms.
6. Hold this position for 1 minute.
7. Repeat the movement for 5 minutes.

4. Extended triangle

Source: Gfycat

This yoga movement for back pain that forms a body like a triangle is believed to be able to stretch the muscles of the hips, spine and groin. Not only that, but the muscles of the shoulders, chest, and legs also get stronger, which helps relieve back pain, pelvic pain, and neck aches.

Here's how:

1. Stand in an upright position, then open your feet shoulder width apart with your right foot forward while your left foot is back (see picture).
2. Raise your arms parallel to the floor, and your palms face down.
3. Tilt your right hip forward, as well as your arms and chest (see picture).
4. Bring your hands down until they touch your feet or yoga mat, and your left hand is straight up.
5. The position of the head pointing downwards then upwards is like looking at the hands alternately (see picture).
6. Hold this position for 1 minute.
7. Repeat the movement for 5 minutes.

5. Two-knee spinal twist

Source: Gfycat

Similar to some of the yoga positions for back pain previously described, this pose involves moving the spine, back, shoulders, and hips. That is why, the body will feel more relaxed after doing this yoga movement.

Here's how:

1. Lie on your back with your knees standing on top of your chest, and your arms straight out to the sides.
2. Slowly, bring your feet to the left side of the body, holding both knees with your hands to keep them attached.
3. Try to keep the body position straight forward, but head and neck tilted to the right (see picture).
4. Keep breathing as best as possible in this position.
5. Hold the movement for about 30 seconds.
6. Repeat the movement on the opposite side.

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