Back pain is a very common problem among most of the people. This pain may originate from the bones, muscles, joints and moves towards spines. Internal structures such as the pancreas and gallbladder may also refer pain to the back. According to the survey in the USA, 94% of adults face this problem which is much tensed. This is the main reason people went to the doctor for treatment, although they get relief from pain, after some days or months, again they feel the same pain in their back.
As per international research, only one thing which can help to get rid of back pain is exercise, one hour of exercise daily can make a difference, you will start to feel better on some days or month. Because exercise helps to make your bones flexible and allowing the disc to exchange fluids which are how disc receive its nutrition.
So, here I am going to share some Yoga Poses and Exercises, which helps to keep you away from doctors permanently and you get started feeling better in a few days or a month.
Get Rid of Back Pain with These Exercises and Yoga Poses:-
- Cat and Cow pose:
Start at the tabletop position with the help of your hands and knees. Make sure that your knees are right under your hips and your elbows and shoulders are perpendicular to the floor. This posture helps to massage your spine and give you the better feel.
- Spinal Twist:
One of the basic and the effective posse to make relief from pain is the spinal twist. Keep your left leg straight and do your right leg to a straight position. Place your right hand on the ground to support yourself, like a tripod stand and make your face towards your right shoulder. By this way, you can give better stretch to you back and if you do this regular basis, then it’s good for your back pain to get relief as soon as possible.
- Downward dog:
To rejuvenate your entire body, this exercise is very helpful. Started in table top position make your face downward and raise your hips as your body comes in the shape of a V. Stretch your hands towards your face and open your legs wide and repeat it a few times. It will help you to open your lower back.
- Plow pose:
Make your shoulder a stand and bring your toes to the floor. Don’t forget to remain your arms stretched against your back to support. Remain in this position as much as you get the comfortable stretch in your shoulders and lower back. This exercise helps you most to get rid of back pain.
- Child’s Pose:
This is the easiest exercise and an amazing way to relax you. It can also stretch your entire back and hips. Take a sitting position on the ground and stretch your arms towards you and makes your but resting on your heels, hold and breathe deeply. The more you extend in either direction. The more you will get relief.
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- Locust pose:
A locust is the best way to stretch your entire body and strengthen your back. Lie on your stomach as your hand is beside you. Now lift your head, arms, and legs away from the floor, hold this for 30 seconds and you start to feel the stretch from head to toe.
- Eagle pose:
These Yoga poses require balance and strength as you have to stand on your toe with one leg. Does your knee bend slightly and Lift your right leg and place it on left thigh and balance yourself with toe in the floor.
For the arms bring the right arm under the left and do bend your elbows with your palms remain together. You’ll get powerful stretch by doing your hands away from your face.
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- Bow pose:
Lying on your stomach hold your both ankles with both of your hands. Slowly lift your chest and thighs in an upward direction towards the sky. This posture is the best way to strengthen the back muscles and helps you to gain relief very fast.
These are some of the best exercises and Yoga Poses with the help of which you can easily learn yoga at home. But make sure if you have any kind of injury, and then don’t try these exercises until you get rid of those injuries it will make you in trouble.