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18 January, 2019 04:08:44 PM

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Yoga for back pain relief

Independent Online Desk
Yoga for back pain relief
The child pose helps relieve back pain. Photo: UNB

Nearly everyone will experience some form of back pain in his or her lifetime. The low back is the area behind the belly from the rib cage to the pelvis and is also called the lumbar region.

Back pain is a major cause of missed work and poor physical movement.

Most commonly, mechanical tissue and soft-tissue injuries are the cause of low back pain. Some lower back pain can also be the result of certain diseases. 

Yoga is a naturopathy that can offer relief from pain and provide a great preventative care for the future. Here are five yoga poses to cure lower back pain and relieve that dull ache. 

Knee twist 

A twist to the spine relieves the stiffness from the entire back. 

Lie on your back, bring your arms to a T-shape on the floor or mat. Bring your knees towards your chest. Slowly lower both knees to the left, keeping the neck neutral. Try to keep shoulders on the floor and palms facing downwards. Stay anywhere between 1-2 minutes and keep breathing normally. Repeat the process on the other side. Straighten your legs and rest for 30 seconds. 

Cobra Pose

This gentle backbend stretches your abdomen, chest and shoulders and strengthens your spine. It also helps to relieve stress and fatigue.

Lie on your stomach with your hands under your shoulders and fingers facing forward. Draw your arms in tightly to your chest. Do not allow your elbows to go out to the side. 

Inhale and push your hands to slowly lift your head, shoulder, and chest. You can lift partway, halfway or all the way up – depending on your flexibility. Hold the pose for 1-2 minutes while breathing normally. Now, exhale and release your chest, shoulders and head. Bring your arms by your side and rest for 30 seconds.  

Half Locust

This pose strengthens the muscles of the spine and the buttocks and improves blood circulation in back area. 

Lie on your stomach with chin on the floor, put your legs together and arms to the side of the hip with your palms on the floor. Now inhale. Use the back and leg muscles to lift the right leg as high as possible keeping the toes pointing backwards. Make sure that your hip stays on the ground and the pelvis remains in a neutral position. 

Stay in this posture for 30 second to 1 minute and breathe normally. Try to keep the shoulders broad. Exhale and lower your right leg. Inhale and repeat the same process with your left leg. Take rest for 30 seconds. 

Locust

This pose improves the strength and flexibility of the back muscle, stretches the front of the body, improves stamina and makes a strong core.

Lie on your stomach, keeping arms under the hips and chin on the floor. Lengthen your lower back by gently pressing your pubic bone into the floor. 

Inhale, lift your head, chest and legs off the floor, firming your shoulders blades onto your back and opening your heart, to come up as high as possible. Only abdominal area will touch the floor at this point. 

Breathe normally and stay in this posture for 1-2 minutes. Exhale, drop your chest, head and legs and rest for 30 seconds. 

Child pose

This pose helps to stretch the hips, thighs and lower back while reducing stress and fatigue.

Begin by sitting on your heels and then slowly bend forward. Bring down your chest to your thighs and let your forehead touch the floor. Keep your hands on the ground. Stay in this position for 1-2 minutes while breathing normally.

(Saldin Yogi is a registered Yoga teacher with Yoga Alliance, USA. To learn more about him, please visit www.saldinyoga.com) UNB

BK

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Editor : M. Shamsur Rahman

Published by the Editor on behalf of Independent Publications Limited at Media Printers, 446/H, Tejgaon I/A, Dhaka-1215.
Editorial, News & Commercial Offices : Beximco Media Complex, 149-150 Tejgaon I/A, Dhaka-1208, Bangladesh. GPO Box No. 934, Dhaka-1000.

Editor : M. Shamsur Rahman
Published by the Editor on behalf of Independent Publications Limited at Media Printers, 446/H, Tejgaon I/A, Dhaka-1215.
Editorial, News & Commercial Offices : Beximco Media Complex, 149-150 Tejgaon I/A, Dhaka-1208, Bangladesh. GPO Box No. 934, Dhaka-1000.

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