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Practicing yoga regularly relieves back pain by strengthening and stretching the muscles that support the spine and helps prevent future injury. However, it is best to do these exercises under the supervision of a certified yoga instructor. If you encounter any problems in between, you should consult an expert.
According to British Chiropractic Association, office goers slouching in front of their keyboards are more prone to develop back pain. The primary cause of the back soreness felt by office workers are due to limited movement. In fact, most office workers spend hours typing or just answering phone calls.
Wrong sitting posture is the other prime reason. Proper sitting posture is very important, especially for office workers because it effectively lessens the strain and pressure applied on the spine.
At times, psychosocial factors such as on-the-job stress and dysfunctional family relationships may correlate more closely with back pain than any structural abnormalities.
Here are some good yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.
Corpse position: Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds, allowing the body muscles to relax.
Cat stretch: Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands.
Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.
The author is a Ayurveda and Yoga expert and Director of ayuvrvedayogashram.com
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