Our back goes through a lot the whole day; after all, our whole body stands on a single spine – how much can we go on putting load on it? The result: we start experiencing pain in the back, mostly when we retire to bed at night.

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The pain lingers on even until the next morning, affecting all our routine day-to-day activities. We find it difficult to bend down and pick up things or stand up erect once we bend over.

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Ointments and balms may provide some immediate relief but they usually aren’t long-term solutions to the problem. What would really help is to make your back strong so as to sustain the loads of daily stress. And the best way to achieve it naturally – yoga!

Do you know that a few simple yoga poses for about 15 minutes every day can help you get almost instant relief from tingling back pain? And what’s more – regular practice of yoga can actually make the pain disappear as though it was never there at all!

Simple Yoga Poses for Back Pain Relief

Here’s what you can do to straighten up your back again:

  • Dog/Cat Pose – This is one of the best and works almost instantly – you need to try it yourself to believe this. The pose is named rightly after the actual poses of a dog/cat, making it appear as though you’re actually replicating one.

How to do:

  1. Kneel on your hands and knees.
  2. Arch your back and round it as you push down on the floor with your hands and toes. Keep alternating between arching and rounding up.
  • Spinal Twist – Twisting your spine can let go of the pain too.

How to do:

  1. Keep your left leg straight and bend your right leg so your foot lays flat on the ground.
  2. Place your right hand behind you on the floor for support.
  3. Twist in a way that you can place your left elbow over your right thigh.
  • Seated Forward Fold – If done the right way, the pose can greatly help open up the lower back and provide relief from stiffness and pain.

How to do:

  1. Come to a seated position and extend your legs forward.
  2. Try and touch your toes, ankles, or feet, whatever is comfortable, while bending at the hips.
  3. Extend your torso further and continue to reach forward. You may bend your knees a little if your back starts hurting.
  • Child’s Pose – A super relaxing pose but also great at stretching your entire back and hips. You’d see most kids do this naturally!

How to do:

  1. You need to be on all fours.
  2. Stretch your arms forward and sit back so that your hip rests just above your heels.
  3. Take a deep breath and stretch forward. The more you do, the more you’d feel relief.

Give these amazing and simple poses a quick try for immediate pain relief as well as to strengthen up your back.



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