Back pain is a common problem among office workers who have to sit for long periods of time. Regularly practicing yoga poses to relieve back pain will help relieve aches and pains, increase muscle strength, and help make the body more flexible. Today we have basic yoga poses that are suitable for beginners to recommend. They can be practiced by yourself at home without the need for prior experience.
Yoga equipment
- A yoga mat or pad of sufficient thickness to support your weight and prevent injury.
- Pillows to support your knees or hips in certain positions
- Small towel for placing under the head or wiping away sweat
- Comfortable clothes that are not too tight
- Clean drinking water
7 easy yoga poses to relieve back pain
The following yoga poses are basic poses suitable for beginners and can effectively relieve back pain. Each pose should be done slowly. สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น If you feel pain or discomfort, stop doing it immediately.
1. Child’s crouching pose
A basic yoga pose that helps relax the lower back muscles well. Begin by kneeling on a mat, sitting on your heels, then slowly bend forward, placing your forehead on the floor. Stretch your arms in front of you or leave them at your sides. Breathe in and out deeply, relaxing. You should hold this pose for about 30 seconds, then release. Repeat 10 times. This pose will help stretch the back muscles, relieve tension, and help the spine relax.
2. Dog stretch
Start by lying face down, hands at shoulder level. Push yourself up with your chest off the floor, arms straight, legs flat on the floor, hips and thighs flat on the floor. Inhale to lift your chest, look straight ahead, and hold for 15-30 seconds. This pose will help strengthen your back muscles and stretch your abdominal muscles.
3. Trigonometric position
Stand up straight with your feet about shoulder-width apart. Raise your arms parallel to the floor. Inhale, then exhale and lean to the side. Place your right hand on the floor. If you can’t reach it, you can grab it by the ankle. Stretch your left hand up toward the sky, parallel to your shoulder. Look up at the fingertips of your left hand. Hold for 30-60 seconds, inhaling and exhaling normally. Then return to the starting standing position and switch sides.
4. Bridge pier
Continue with the bridge pose. Lie on your back with both knees bent and feet flat on the floor near your hips. Place your arms at your sides. Inhale and lift your hips up, squeezing the soles of your feet and shoulders tightly. Try to keep your thighs and knees parallel. You can clasp your hands under your hips to support your back. Hold for 30-60 seconds. This pose helps strengthen the lower back muscles and helps relieve back pain.
5. Downward facing dog pose
Start on all fours, then push your hips up with your hands, straighten your legs, and try to press your heels into the floor. Keep your head between your arms, and let your neck and head relax. Breathe deeply and hold for 1-3 minutes. This yoga pose for back pain stretches the muscles of your back, calves, and the back of your thighs. When your head is lower than your heart, it stimulates blood circulation in your body and brain.
6. Crescent Moon Pose
The crescent moon pose is another easy pose to do. Stand up straight, raise both arms together above your head, and tilt your body as far as you can until you feel a stretch on your sides. Hold for 30 seconds, then do the other side. This pose increases flexibility in the muscles of your back, hips, and thighs.
7. Corpse pose
Finish with the final pose. Lie flat on your back on the floor, feet slightly apart, palms facing up, close your eyes, relax all muscles, breathe in and out slowly and deeply, let your body sink to the floor, hold this pose for 5-10 minutes. This pose helps your body and mind to relax completely, reduces stress, and allows your muscles to rest after practicing different poses.
Regularly practicing yoga poses to relieve back pain will help relieve pain and prevent problems in the long run. It should be done gradually, without forcing the body too much, and observing your symptoms during the practice. Just practice for 15-20 minutes a day and you will see good results for your health.