Those interested in doing yoga poses to relieve back pain may start by doing the following poses. Each week If you don’t have any health problems. You should do it at least 3–4 days/week. But if you have any health problems. You should consult your doctor about the appropriate frequency of yoga practice first.
1. Cat–Cow pose
This is a yoga poses that helps stretch the spine, torso, shoulders and neck.
- Place your hands on the mat so that the distance between them is shoulder-width apart. Place your knees on the mat. So that the distance between them is hip-width apart. and place the back of the foot against the mat
- Inhale and slowly lift your head up and arch your back to press your stomach down.
- Exhale and slowly lower your head and arch your back.
- Repeat for at least 1 minute.
2. Child’s Pose
This position will help relieve tension in the neck and back. Including helping to stretch the spine, hips, thighs and ankles UFABET
- Sit on your knees with your knees close together and the toes are stretched back.
- Lean forward until The belly meets the thighs. and the head touches the floor Stretching your arms past your head as far as you can. Try to keep your bottom as close to your feet as possible.
- Hold the position for 5–10 seconds and return to the starting position.
3. Locust Pose
This is a pose that may help relieve back pain. and helps strengthen the torso, arms, and legs
- Lie face down on the floor Stretch out both arms and place them at your sides. With your palms facing up, your legs together and your feet extended behind you.
- Slowly lift your head, chest, and arms to a neutral level while looking straight ahead. Or maybe lift your legs together if you can.
- Hold the pose for 1 minute and slowly ease down.