4 yoga poses that effectively help relieve back pain.

Back pain caused by prolonged sitting and muscle strain can be effectively relieved by yoga. (Graphic image: HA MY)

Side Angle Pose (Utthita Parsvakonasana)

Side-angle pose. Graphic image: HA MY

Helps stretch the spine, reducing pressure on the lower back. Strengthens back and leg muscles.

How to do it:

Stand upright, step forward with your right foot, and lower your right knee to create a 90-degree angle.

Place your right hand on the floor or on your right thigh, and extend your left arm overhead.

Hold the pose for 20-30 seconds, breathing evenly.

Switch sides and repeat.

Bridge Pose (Setu Bandhasana)

The bridge pose. Graphic image: HA MY

Reduces lower back pain and improves blood circulation in the spinal area. Helps relax hip and back muscles.

How to do it:

Lie on your back with your knees bent and your feet hip-width apart.

Place your arms along your sides, palms facing down.

Inhale, lift your hips high, and hold the position for 20-30 seconds.

Exhale, slowly lower your hips, and repeat 2-3 times.

Triangle Pose (Trikonasana)

Triangle pose. Graphic image: HA MY

Stretching the spine reduces tension in the back. Improves flexibility in the hips and lower back.

How to do it:

Stand tall, take wide steps, and turn your right foot outward.

Lean to the right, with your right hand touching your shin or the floor.

Raise your left arm towards the sky and hold the position for 20-30 seconds.

Switch sides and repeat.

Twisted Lying Pose (Supta Matsyendrasana)

Twisted lying position. Graphic image: HA MY

Helps stretch and relax the back, reducing lower back pain. Supports digestion and reduces muscle tension.

How to do it:

Lie on your back, bend your right knee, and place your right foot on your left knee.

Rotate your right knee to the left, keeping your right shoulder touching the floor.

With your right arm extended horizontally at shoulder level, your eyes follow your hand.

Hold the position for 30 seconds to 1 minute, switch sides and repeat.

Notes for practicing yoga to relieve back pain: Perform the movements slowly, avoiding excessive tension. Breathe deeply and combine with relaxation. Maintain regular practice for best results.

Source: https://kinhtedothi.vn/4-tu-the-yoga-ho-tro-giam-dau-lung-hieu-qua.html