What is yoga for back pain relief?

For many white-collar workers who sit in the office all day, long periods of sitting without exercise can cause many people to have spinal deformities, back muscle compression, and back pain. So, in order to solve the pain, in addition to correcting the wrong sitting posture, you also need to exercise regularly. So, what kind of exercise is suitable for these white-collar workers? That is yoga. Yoga can not only relieve the tension of the back muscles very well, but also is very effective in treating back pain. So, what can yoga do to relieve back pain?

Iceberg

This movement stretches the entire spine and relaxes the back muscles.

1. Sit down with your upper body straight and legs crossed.

2. Inhale for 3 seconds while stretching your arms to the left and right, with your palms facing up, and lift them from the sides to the top of your head.

3. Exhale for 3 seconds, rotate your upper body 90 degrees to the right, and hold your breath for 6 seconds. Then inhale for 3 seconds and turn your upper body back to its original position.

4. Exhale for 2 seconds, palms down, and lower your arms from the top of your head to both sides of your body.

Note: People with severe heart problems should not do this exercise.

Hand lift

This movement can eliminate stiffness in the shoulders and upper back.

1. Stand with your feet together or half a foot width apart, cross your hands in front of your body, and relax your whole body.

2. Inhale for 3 seconds and raise your arms above your head, keeping your hands crossed. Tilt your head back slightly, look up at your hands, and pause for 6 seconds. (It is not required to hold your breath).

3. Stretch your arms to shoulder height and hold for 6 seconds.

4. Inhale for 3 seconds, then return to the position of crossing your hands over your head, and pause for 3 seconds.

5. Exhale for 3 seconds and lower your arms to return to the starting position. Repeat 5 times.

Hare Pose

This movement can stretch the back muscles, open up the spinal joints, provide space, and relieve pressure on the spine.

1. Kneel down with your calves and thighs at 90 degrees, your upper body straight, and raise your arms up while inhaling. Then bend forward and lift your hips, keeping your arms, head and torso in a straight line until your hands can be placed flat on the ground with your forehead touching the ground.

2. After a few seconds, lift your forehead slightly and keep it there for a few minutes.

3. Then inhale slowly, straighten your upper body, and return to the starting position.

Cat Stretch

This pose helps improve flexibility in the neck and spine.

1. Kneel down with your calves and thighs at 90 degrees. Bend your upper body forward and parallel to the ground. Reach your hands vertically on the ground. Raise your back hand and stretch it straight to the same height as your shoulder.

2. Inhale, raise your head as high as possible and straighten your spine.

3. Expand your abdomen as fully as possible, inhale as much air as possible into your lungs, and hold your breath for 6 seconds.

4. Exhale, lower your head (not too low), arch your body upward, stretch your spine, and hold for 6 seconds.

The above are the yoga methods to relieve back pain. Have you all seen it clearly? Yoga can not only relieve back pain, but also regulate the body and exercise the body. If you or your friends are suffering from back pain, then everyone should quickly learn the above yoga to relieve back pain.