Yoga offers a holistic approach to alleviating back pain. Here are seven poses designed to target specific areas of the back, providing relief and promoting overall spine health.
Start on your hands and knees, with your wrists directly under your shoulders and your knees under your hips. Repeat this sequence several times, moving with your breath.
From a kneeling position, sit back on your heels and stretch your arms forward on the ground, lowering your forehead towards the floor. This pose gently stretches the back and helps release tension.
Begin on your hands and knees, then lift your hips up and back, straightening your arms and legs to form an inverted V shape. This pose stretches the entire back, hamstrings, and shoulders.
Stand with your feet hip-width apart and fold forward from your hips, bending your knees slightly if necessary. You can hold onto opposite elbows or place your hands on the ground. This pose releases tension in the lower back and hamstrings.
Start on your hands and knees. Reach your right arm underneath your body, threading it between your left hand and knee, and lower your right shoulder and temple to the mat. This pose stretches the shoulders, upper back, and spine.
Lie on your back with your arms extended out to the sides, palms facing down. Bend your knees and bring them towards your chest. Slowly lower both knees to the left side. This pose helps release tension in the lower back and hips.
Lie on your back with your knees bent and feet hip-width apart. Press your feet and lift your hips upwards. Hold for a few minutes. This pose strengthens the back, glutes, and hamstrings while also stretching the spine.
Remember to listen to your body and only do what feels comfortable. If you have any existing medical conditions or injuries, consult with a healthcare professional before practicing these poses.
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