Eight Simple Yoga Poses For Back Pain Relief

According to statistics, about 40% of people have problems with their backs. It’s much easier to prevent these problems than to treat them afterward, and that’s why trying to do these exercises regularly may help to prevent back pain.

We believe that practicing this list of yoga poses can improve the statistics!

Pose 1

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  • Stand facing a chair. Bend your right leg, and put it on the chair. Your thigh should be parallel to the floor, and your knee should be directly above your ankle.
  • Place your left hand on the outer side of your knee, and turn your body to the right. Your right leg shouldn’t move.
  • Take several deep breaths, and hold this pose for 30 seconds. Then repeat the same for your left leg.

Pose 2

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  • Lie on your back, and press one knee to your chest. Keep your other leg straight.
  • Take some deep breaths.
  • Keep your shoulders pressed into the floor. Hold the pose for 30 seconds on each leg.

Pose 3

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  • Lie back and stretch out your arms. Your body now resembles the letter T.
  • Pressing your shoulders into the floor, bend your knees and turn them to the right first, then to the left. Breathe deeply.
  • Hold this pose for a minute on each side.

Pose 4

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  • Lie on your back with your arms by your sides. Bend one knee 90 degrees, and straighten your other leg. Place your hand, opposite to your leg, on your bent knee (e.g. the right hand for the left knee). Reach out your other arm.
  • Turn your head towards your straightened arm, pressing both your shoulders down.
  • Breathe deeply, and hold the pose for a minute on each side.

Pose 5

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  • Stand straight and step your right foot forward. Bend your right knee and straighten your left leg.
  • Turn your body towards the bent leg. Join your palms together, and set your arms in such a way to place your right elbow on the outer side of your knee.
  • Try to hold the pose for 30 seconds.

Pose 6

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  • Sit on the floor with your knees open. Bend your right knee and place your leg over your left thigh.
  • Place your right hand behind you on the floor. Set your left elbow on the outer side of the bent knee.
  • Turn your body towards your straight arm, holding your legs in this position.
  • Try to hold the pose for 30 to 60 seconds for each leg.

Pose 7
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  • On your hands and knees, arch your back and lift your chest.
  • Feel your shoulders opening and flexing. Breathing calmly and deeply, hold the pose for 10 seconds.
  • Then curve your back, stretching your chin towards your chest. Keep the pose for 10 seconds and lift your chest again.
  • Do the exercise for 1 or 2 minutes.

Pose 8

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  • This pose is the simplest one. Sit down on your heels, opening your knees a little bit.
  • Bend your back with your forehead touching the floor. Place your arms flat before you and relax, breathing calmly and deeply.
  • Hold this pose for as long as you want, but not less than the time it takes for five deep breaths.


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