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Yoga Poses for Back Pain

Back pain is a very upsetting and common problem that seems to affect more and more people from a fairly early age. While there are several conventional methods that can help you deal with back pain, over the counter medication should not be used extensively for back pain. Alternative medicine can offer valuable solutions in dealing with back pain. Regular yoga sessions can offer a relief over a long period of time with no side effects.


The causes of back pain vary from individual from individual. The most common reasons why people suffer from back pain are generally a sedentary lifestyle, an incorrect posture, disk injuries and conditions such as sciatic and spondyloysis. While it is common belief that rest might be the best solution to get over the pain, certain yoga poses can prove to be highly beneficial for relieving back pain. Yoga has proven to be effective in treating back pain due to the fact that a combination between a series of well chosen postures and deep breathing techniques can stretch the muscles and joints relaxing the nerves and relieving pain.

While it might seem hard to understand how deep breathing can have such an essential impact on back pain relief, the science behind this technique is actually very simple. When someone experiences pain, the tendency is to turn to shallow breathing techniques which deprive the brain and the activity pain receptors intensifies, so the pain increases as a result.

Before beginning any yoga session you should consult your physician in order to get the necessary recommendations. The next step is to find an experienced qualified yoga instructor who will be able to establish the best yoga routine for your specific problem, especially if you are a beginner when it comes to yoga.

Those who want to enjoy the benefits of yoga in the comfort of their own home will be pleased to find out that there are certain positions that can instantly relieve pain in as little as 10 or 15 minutes per session. The following poses will not only relieve pain but with regular sessions you will be able to prevent back pain more effectively. These poses will help increase spinal flexibility and strengthen the core, making certain movements easier by proving a better support for the spinal muscles.


Cat stretch

Stay on your hands and knees maintaining a flat back. Make sure that your hands, wrists and shoulders form a straight line and your knees are set directly below your hips. Inhale and as you start exhaling round your chin towards the ceiling, tucking the chin towards the chest.

Hold this position for a few seconds than comer back to the initial position. Don't be fooled by the simplicity of this posture. This posture helps establishes an ideal spinal alignment and strengthens the back muscles proving an instant relief.


Child's pose

Child's pose is a very relaxing, being the ideal pose that you can use to unwind after a stressful day. Start by kneeling on the floor with your feet together placed together. Inhale deeply and gradually bring your torso near the inner thighs. Slide your hands back along the body, placing the forehead near the floor. Exhale and hold this position for a few minutes until you being feeling a nice relief.


Downward facing dog

This pose offers a total body stretch being very effective. Come to your hands and knees with your hands directly under your shoulders. Next, move your hands and legs forward at about a 90 degrees angle, spreading the fingers as much as you comfortably can. Rotate the upper arms moving the shoulder blades away from your ears.

Using your quadriceps raise your upper body until you form an upside V position and hold this position inhaling and exhaling at regular intervals. Come back to the original position and repeat this posture 5 times.



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