5 yoga moves to cure back pain

Many people sit in chairs all day, staring at computer screens at get off work, and scrolling through their phones or watching TV on the sofa after work. Due to poor posture, back pain can easily occur over a long period of time. In addition to sitting less and moving more, improving your posture, and standing up and stretching whenever you have the chance, well-known American yoga and Pilates experts teach you five movements to relieve back pain and get rid of the discomfort.

The American health information website Health.com wrote an article introducing 5 yoga moves that can relieve back pain. The picture shows the "forearm pose".

The American health information website Health.com wrote an article introducing five yoga moves that can relieve back pain, and invited Kristin McGee, a well-known American yoga and Pilates expert, to demonstrate how these moves can strengthen the core muscle groups, relieve muscle tension, and relax the back. However, it is recommended to do yoga within your ability to avoid injury.

The first three moves work your deep core muscles to help strengthen them, while the last two moves can help relieve tightness, since tight shoulders can cause upper back pain, and lower back pain can be caused by tight hip muscles.

First pose / Puppy pose:

Get on your hands and knees, kneeling on your yoga mat. Imagine that there is a cup of water on your lower back and between your shoulder blades. Imagine that the water cannot fall. Then stretch your right arm forward and straighten your left leg backward. Maintain this position for 30 to 60 seconds. After returning to the original position, switch sides and do it again, doing 3 to 5 times on each side.

Second Style / Sailing Pose:

Sit on a yoga mat with your knees bent and your feet flat on the mat. Stretch your back backward without bending it, and lift your legs forward so that your entire body is at a 45-degree angle, with your arms naturally extended forward. Stay in this position and breathe 5 to 8 times, then return to the original position and do it two more times. If it's too difficult for you to straighten your legs, bend your knees slightly and keep your shins parallel to the ground.

This picture shows the "sailing style". (Photo/taken from the American health information website Health.com)

The third pose / Forearm pose:

If you are a busy person and can only do one yoga pose, make it this one! This pose exercises the entire upper body, deep core muscles, back, waist, buttocks, legs, arms and shoulders. Lie on the yoga mat, with your forearms as wide as your shoulders and your palms facing down on the ground. Use your calves, insteps, and stomach muscles to push your body up, but not too high. Keep your body in a straight line, be careful not to stretch your ribs or drop your hips, and maintain this position for 45 to 60 seconds. Return to the original position and repeat 2 to 3 times.

Fourth posture / Cow face posture:

Get on all fours, then cross your right leg over your left thigh and sit down between your feet with your buttocks straight. Stretch your left arm upward, bend your elbow behind your back, and place your palm between your shoulder bones; stretch your right arm upward from behind your back, and try to overlap your left and right hands. If that doesn't work, you can hold on to a rope or towel. Slowly bend your body forward, then maintain this position and breathe 5 to 8 times. Return to the starting position and do it again on the other side.

This picture is the "Ox Face Style". (Photo/taken from the American health information website Health.com)

Fifth pose / Backbend:

Kneel on your yoga mat with your feet facing downward. Place your hands on your lower back and try to slide your tailbone toward the floor, stretching your lower back muscles. Push your chest up, tilt your head back, and then gently pull your heels with both hands. (If you are afraid of straining your back, you can support your lower back with both hands.) Maintain this position, breathe 5 times, and then return to the starting position.

This picture shows the "backbend". (Photo/taken from the American health information website Health.com)