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Some good poses for back pain, you can do at home.


Most yoga poses works with the whole body, and the healthy, strong, supple and flexible spine (back) is one of the cornerstones of yoga.

Our very forward-bent lifestyle with computers, mobile phones, TV from the sofa, driving and even exercise training such as cycling, creates an imbalance in the body that can result in tense and inflexible muscles in our back. Yoga as a whole addresses this.


But back pain can have many different causes, often the pain we experience in the back is a result of imbalances elsewhere in the body, which is why it is always a good idea to consult a yoga instructor to find out exactly what can be the cause of the back pain, so you work with root cause treatment and not just symptom treatment. - Note always consult your doctor if you have consistent back pain to determine the cause and whether yoga will be beneficial for you.

Here are some gentle yoga poses performed calmly and controlled, which are like a balm for a painful back:

Cat pose MeRoYoga

Cat Stretch (Marjaryasana)

On all fours, with wrists placed under the shoulders and knees under the hips.

On an exhalation, pull the navel towards the spine and you press up between the shoulders towards the ceiling.

On an inhale come back to neutral, straight back.



Child pose MeRoYoga

Child's Pose (Balasana)

Sit with your legs together under youself, the tops of your feet against the mat and the huips resting against your heels.

On an exhalation, let the upper body come forward, suck a little into the lower abdomen, and place the arms down along the side of the body.

The pan can rest on a block or on the floor.


For beginners: although this pose looks easy, it can be quite taxing on beginners. You can place a cushion, a rolled up blanket or bolster; between your hips and feet, under the chest to rest on or a rolled blanket inside the knees to avoid any pain.


Supported Bridge (Setu Bandha Sarvangasana)

Lie on the floor, with your legs bent and your feet on the floor.

On an inhale, lift your lower back off the floor and place a block under the top of your pelvis so you can rest your body weight on it.

Place the block on the low height, then is you want to go further the middle height or on the long height, whichever feels comfortable.

Let the arms rest on the floor away from the body with the palms facing up, and relax completely.


Lying twist (Jathara Parivartanasana).

Lie on your back on the floor. Bend both legs and lift the lower legs up so that they are parallel to the floor. Extend your arms out to the side and press your palms into the floor.

On an exhalation, let the legs turn out to the side, and down to the floor. Keep your shoulders on the mat.

Remain lying down for 10-20 breaths, switch side and repeat.




Read more: 5 poses for better sleep




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