Simple Yoga Tips for Back Care

Yoga is a great tool for relieving and preventing backache. Here are a few yogic tips to help you get that pain out of your back.

Best yoga pose for backache –
Legs up against the wall

Step 1. Sit next to a wall with the side of your body on the wall and your knees bent into the chest.
Step 2. Bring the lower back onto the floor while bringing the legs up the wall. Keep the upper body supported with the elbows on the floor.
Step 3. Slowly release the elbows and lower the whole back down to the floor.
Step 4. If you are comfortable, stay here several minutes.
Step 5. To come out, bring the knees into your chest and roll to your side.

This pose also treats insomnia, eases tired or swollen legs and calms the mind.

Best prop for backache – The Bolster

Bolsters are long, cylinder or rectangular shaped pillows often available at yoga studios for use and available online and in a few local stores for purchase.

Step 1. Sit with your tailbone up again the edge of the bolster. Your buttocks is on the ground.
Step 2. Lie back and relax.

Best off the mat tips

1. Adjust your office chair to make sure your hips are higher than your knees, avoiding lower back strain.

2. If all else fails, take an Epsom Salt bath…relieving all your strained muscles and giving yourself some well-deserved “you’ time.



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