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	Yoga exercises for back pain

Back pain is one of the most common problems facing today’s generation due to improper posture, continuous sitting and sedentary lifestyle. One of the most recommended treatments for back pain is yoga. But you need to be aware of the postures that can benefit you as some postures can worsen the problem. Here we give you a brief overview of the yoga postures that can help you. But these exercises should be performed slowly for a period of 5-10 seconds or till you feel discomfort. Do these postures under the expert guidance on a mat or soft surface.

Corpse: Lie on the floor with back on the floor. Relax and let your arms hang loosely by your side, palms downward and knees slightly outside. If you back hurts with your knees outside, you can bend them with feet flat on the ground. Inhale and exhale for few moments, releasing the tension from the body.

Cat Stretch: Crawl on all your fours keeping your back flat. Position your hands directly below the shoulders, fingers widespread and knees below the hips. Hold the head loose as you look down between the hands. Inhale and while exhaling, raise your back upward. Bring your chin close to chest to gaze at your navel and tailbone tucked below. Hold this pose and then return to the starting pose.

Wind Releasing Pole: Start with Corpse pose. While inhaling, bend the knee and hold it with both hands. Now bring your leg to the chest. The other leg should be flat on the ground. While exhaling, raise yourself up to let your forehead touch your knee. Now inhale and while exhaling, go to your starting pose. Repeat the process with other legs.

Sage Twist: This pose if done carelessly can worsen your back pain. Hence do it carefully without twisting too much. Just stretch gently without experiencing any discomfort. Sit on the ground and stretch out both the legs in your front. Bending the right knee, lift it above the left and keep its foot on the floor beside the left knee. With spine erect, keep your left elbow on the right side of the other knee. Bend the left arm and let the fingertips touch your right hip and simultaneously twist over the right shoulder slightly. Remain in this pose for a few seconds, return to the original pose and repeat on the other side.

Palm Tree: Stand erect, feet in forward direction, arms next to you and weight divided equally on both feet. Lift the arms above your head, lock your fingers within each other and rotate the hands so that palms are in upward direction. Keep the palms on your head and move your head to look slightly up. With arms stretched up, raise yourself on your toes if possible and stretch yourself up completely. Hold as long as possible. If you cannot balance yourself completely, just concentrate on the stretching.

Fish Pose: Bend your feet and lie on the back with arms close to you. Raise your back as high as possible and lift it off the floor by pushing the floor with the elbows. If possible, throw back the head and place the crown of the head on the floor. Breathe through diaphragm deeply and remain in this pose for a minute if possible.

Locust: This is an intense exercise hence do it carefully to avoid straining your injured muscles. Lie with your face down, arms next to you and elbows slightly bent. Your fingers should be directed toward the feet. Lift your legs and thighs off the floor as much as possible without straining your back. Hold this pose for a second and repeat 12 times maximum.

Bending Forward Pose: Stand straight, feet joined and arms held loosely by your sides. Inhale deeply and lift the arms straight overhead. Exhale, bend forward to reach your toes if possible or hold ankles or calves if not. Complete the pose by touching the head to the knee. But this can be difficult for people having pain in the lower back. Keep your movements smooth throughout.

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