| Is your back hurting you? Does it feel stiff, sore and | | | | Make sure your back is flat and not rounded. Breathe |
| tender to touch? If you sit or stand for lengthy periods, | | | | in and arch your back, as you breathe out, drop your |
| do you cringe and hold your lower back when you | | | | head forward so that it is resting between your arms. |
| change positions? Maybe you experience shooting | | | | Breathe in and raise your chin. As you do so, you back |
| pains down one side of your legs and hobble when | | | | will curve inwards. Take three - five deep breaths in |
| you walk. | | | | this position then repeat the sequence 3 - 5 times. |
| If you have ever suffered from back pain, you will | | | | Take time to move gracefully through the pose. Relax |
| know how painful and debilitating it is. You can go for | | | | and return to a flat back. |
| months without any pain when ping...you bend over and | | | | 2. Hug your knees to your chest. Laying comfortably |
| your back "locks" and you are not able to stand up | | | | on your back either on your mat or your bed; gently |
| straight. | | | | raise your knees and clasp your hands around them |
| Back pain is the second most common cause of long | | | | then hug your knees to your chest. Relax your |
| term sickness in the UK after stress. The most | | | | shoulders as you gently rock and massage your lower |
| common causes of back pain are strained muscles or | | | | spine on the mat. Do whatever feels natural for you, |
| ligaments, wear and tear, bad posture and stress. | | | | maybe making small circular movements or rolling up |
| About 150 million working days a year are lost in the | | | | and down (like a rocking horse) along your spine. |
| UK because of lower back pain. Figures like these | | | | Gradually relax as you release your arms and return |
| make dismal reading, especially if you suffer from | | | | your legs to the mat/bed. |
| back pain. | | | | 3. The child pose. Resting in the child pose relaxes the |
| Prevention is better than cure. If you know you are | | | | whole body; it eases the lower back muscles and |
| prone to back ache and back pain, then it is essential | | | | stretches the whole of your back. Resting on your mat |
| you take time to care for your back. The practice of | | | | or your bed, kneel with your buttocks resting on your |
| yoga can be used to help ease pain and chronic pain. | | | | heels. Bend at the hips and allow your stomach to |
| A regular yoga exercise program will help you to | | | | relax on your thighs and rest your forehead on the |
| develop strength and tone in your body and improve | | | | mat. Relax your arms and hands on the floor beside |
| flexibility in your spine. | | | | you with your palms up and your fingers pointing |
| If you suffer from back pain, please consult your | | | | towards your feet. If this feels uncomfortable, you can |
| doctor before starting a new exercise program. | | | | separate your knees and create space for your |
| Always listen to your body and be gentle as you | | | | stomach, you can also place a pillow between your |
| move through the stretches. | | | | calves and thighs or on your lap. Stay in the pose and |
| 3 Easy to do Yoga Exercises to Relieve Back Pain | | | | gently breath in and out through your nose for 3 - 7 |
| 1. The cat pose. Imagine how gracefully and elegantly a | | | | rounds of deep breathing. |
| cat moves and stretches its body. As you practice this | | | | If you suffer from lower back pain, regularly practice |
| pose imagine you are a cat. Sit on the floor on your | | | | these three easy yoga exercises. They will help you to |
| knees with your hands flat on the floor. Your body | | | | ease your back pain, improve flexibility in your spine |
| makes the shape of a table. Make sure your hands | | | | and strengthen and tone your back muscles. Take it |
| and knees support you firmly, so your hands are in line | | | | easy and be gentle. Rome wasn't built in a day. |
| with your shoulders and knees in line with your hips. | | | | |