6 effective yoga exercises to help reduce back pain in 7 days

Introduction to Back Pain and the Benefits of Yoga

Back pain often occurs due to a variety of causes, from spinal problems to poor posture. Yoga, with its flexibility-enhancing and posture-improving properties, has been shown to be very effective in relieving back pain.

Causes of back pain

Back pain due to spinal problems

Certain problems with the spine, such as a herniated disc or spinal stenosis, can cause back pain.

Back pain due to incorrect posture

Poor posture, especially when sitting or standing for long periods of time, can also cause back pain.

How Yoga Helps Relieve Back Pain

Yoga increases flexibility

Yoga increases flexibility, allowing muscles and joints to move more easily and reduces stress, while also relieving back pain.

Yoga improves posture

Yoga helps improve posture, which is important for back pain relief because it helps reduce pressure on the spine.

Yoga exercises to help relieve back pain

Here are 6 effective yoga exercises to help relieve back pain

Lesson 1: Marjaryasana (Cat Pose)

Marjaryasana, also known as Meow Pose, improves blood circulation and provides flexibility to the spine.

- How to do

Start by combining Cow Pose and Cat Pose. Starting from cow pose, inhale, lift your head and hips, and round your spine. As you exhale, round your spine and return your head to Cat Pose. Repeat 5-10 times.

- Benefits of exercise

This exercise helps relieve stress in the joints, relieve back pain and increase flexibility of the spine.

Lesson 2: Adho Mukha Svanasana (Upward Dog)

Adho Mukha Svanasana, also known as Upward Dog, helps to extend and lengthen the spine, providing significant spinal extension and helping to relieve back pain.

- Instructions for implementation

Starting from the four-step pose, place your hands and feet on the ground, trying to push your butt and hips up. From here, breathe evenly and hold this pose for 1-3 minutes.

- Effects of exercise

Upward dog stretches the back muscles and stretches the arms, helping to support the body and relieve back pain.

Lesson 3: Tadasana (Plant Pose)

Tadasana pose, helps improve posture and enhance balance.

- Exercise description

Stand up straight with your feet shoulder-width apart and your arms at your sides. Take a deep breath and lift your arms above your head, continuing to lift your body and arms as high as you can. Exhale slowly and begin to lower. Repeat 5-10 times.

- Uses of exercises

Tadasana helps provide balance, boosts confidence and relieves back pain by improving posture.

Lesson 4: Uttanasana (Backward Bending)

Uttanasana helps stretch the back muscles and relieves back pain.

- Detailed instructions

Stand up straight, take a deep breath, and as you exhale, lean forward from the hips. Continue leaning forward until your knees and head turn toward your center. Hold this position for a few breaths, then exhale and return to standing.

- Benefits

Uttanasana stretches the back muscles, relieves tension and helps relieve back pain.

Lesson 5: Shavasana (Corpse)

Shavasana is a Yoga exercise that helps the body relax and regenerate energy, helping to relieve stress and back pain.

- Implementation steps

Lie on your back on the floor with your legs and arms at your sides, close your eyes and try to relax your whole body. Focus on your breathing and try not to think about anything. Hold this position and try to relax your body for at least 5 minutes.

- Health benefits

Shavasana relaxes the body and mind, helping to relieve stress and back pain.

Lesson 6: Balasana (Infant Pose)

Balasana, also known as Child's Pose, helps provide comfort and relaxation.

- How to do the exercise

Start by sitting down on your heels, then we will lean forward and stretch our arms forward. Your head should touch the ground. You should hold this position for a few minutes and then gradually return to the starting position.

- The value of the exercise

Balasana helps relax the body, relieve stress and helps relieve back pain.

Tips for practicing yoga to reduce back pain

Yoga can be very effective in relieving back pain, but there are a few things to keep in mind to ensure safety and effectiveness.

- Ensure safety when performing movements

Practice under the guidance of an experienced person

To ensure safety, you should perform yoga exercises under the guidance of an experienced trainer or professional yoga teacher.

- Listen to your body and adjust your exercise level

Listen to your body and only do exercises that feel comfortable. Never push yourself beyond your limits.

- Combined with a healthy diet and lifestyle

A healthy and balanced diet will help your body become stronger and support you in your yoga practice.

- Maintain regular exercise habits

To achieve good results, you should do Yoga exercises regularly.

Conclude

Back pain is a frustrating condition but fortunately there are many ways to alleviate it. By practicing the above mentioned yoga exercises, you can improve your back pain and improve your quality of life. Remember, always practice at your own pace and never push yourself too hard.

Introduce

The Yoga & Gym of the Unity fitness system has high-class facilities, invested in high-end equipment and has many branches in Ho Chi Minh City and Hanoi . Please refer to the information on the website: https://unityfitness.vn/ ./.

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