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Last Updated: Oct 23, 2019
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5 Yoga Poses To Reduce Back Pain Instantly

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Dr. Pinky Parekh0Physiotherapist
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Yoga can help get rid of back pain and improve core strength. Thes best part is it strengthens both mind and body and is very relaxing. Apart from reducing pain it can help improve posture, strengthen bones and muscles, improve blood flow and prevent degenerative changes suc as spodylitis in spine.

These are some poses that really target at improving back and leg flexibility and reduce pain. Initially start with holding poses for 5 seconds or as tolerated and later progress to holding for 30 seconds. The detailed videos can be found online with the following simple asana names. If you have any major spine issues such as slipped disc etc check with your physician before attempting any of the poses.

  • Bhujangasana (Cobra Pose)
  • Marjariasana (Cat pose)
  • Bitilasana (Cow Pose)
  • Apanasana (Knee to chest strecth)
  • Balasana (Child pose)

Practise each pose for 3 times and hold each pose for 5 to 10 seconds every 3 hours till pain reduces and then progress to advanced poses. You can also use a cold pack on painful area for 10 minutes after doing stretches. If pain still persists consult a Physiotherapist for individulised treatment.

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