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Yoga for Back Pain: Relieve Your Aches and Pains with These Simple Poses


Yoga is an excellent way to alleviate back pain and improve spinal health. Here are some simple poses you can try:

  1. Child's Pose (Balasana)
  • Kneel on the floor with your toes touching and your knees hip-width apart.
  • Sit on your heels and slowly fold forward, stretching your arms out in front of you.
  • Rest your forehead on the floor and take deep breaths for 5-10 breaths.
  1. Cat/Cow Pose (Marjaryasana/Bitilasana)
  • Begin on your hands and knees with your wrists under your shoulders and your knees under your hips.
  • Inhale, arch your back, and lift your tailbone and head to the ceiling (cow pose).
  • Exhale, round your spine, tuck your chin into your chest, and tuck your tailbone under (cat pose).
  • Repeat for 5-10 rounds.
  1. Downward-Facing Dog (Adho Mukha Svanasana)
  • Start on your hands and knees with your wrists under your shoulders and your knees under your hips.
  • Exhale and lift your knees off the floor, keeping them slightly bent.
  • Straighten your arms and lift your hips up and back, creating an inverted V-shape with your body.
  • Hold for 5-10 breaths.
  1. Triangle Pose (Trikonasana)
  • Begin standing with your feet wide apart, facing forward.
  • Turn your right foot out 90 degrees and your left foot in 45 degrees.
  • Extend your arms out to the sides and reach your right hand towards your right ankle, while keeping your left arm extended up towards the ceiling.
  • Hold for 5-10 breaths and switch sides.
  1. Cobra Pose (Bhujangasana)
  • Lie face down on the floor with your hands under your shoulders.
  • Inhale and lift your chest off the floor, keeping your elbows close to your body.
  • Keep your shoulders relaxed and gaze forward.
  • Hold for 5-10 breaths.

Remember to move slowly and mindfully, never pushing your body beyond its limits. If you experience any pain or discomfort, come out of the pose and seek guidance from a certified yoga teacher.