You Want Back Pain Relief??? Do these 10 Stretches Right Now....

You have petty pain in your lower back. It's not painful enough to call in medical attention, but it's annoying enough to frustrate you every day. All you want is that it disappears and you're no longer bothered.

The fact is that solutions are not missing. There is yoga, physiotherapy, chiropractic, massage, a buffet with options to choose from.

But it seems that you can not find time to try one of them.
I have good news for you: you can even relieve your back problems with a few simple exercises. Best of all? You can do it right now, without spending a bit of time on your busy agenda.

Ready, ready?

Here are 10 yoga exercises that you can now do to relieve your back pain

1. Downward Dog.

This is a classic yoga pose that is easy to do. It helps in decompressing the spinal column and opening the front chest wall, disadvantaged areas that are compromised by sitting too long behind the computer.

How to pick up this pose:

Step 1: Lift hands and feet on the ground (hands and knees on the ground).

Step 2: Raise your knees and stretch your legs; Now you should be in a flexible position.

Step 3: Slowly put your head in your arms and move your head to your feet.

Step 4: The final position should resemble the one who created a triangle between you and the floor.

2. Cat and Cow Pose

This pose helps improve the flexibility and strength of the muscles of the base and back. Yogis say that this particular exercise can help massage and stimulate the abdominal organs, such as the kidneys and adrenal glands.

How to do this:

Step 1: Just like laying the dog, lay your hands and knees first.

Step 2: Put your head in your arms while trying to finish your back. You can also try to imagine trying to keep your navel against your spine. Hold this position for about 10 seconds.

Step 3: Lift your head to the sky and try to imagine your spine coming closer to the ground. You should feel back on your back. Hold this position.

3. Child's Pose:

This pose is another easy and relaxing yoga pose for the whole body. A simple stretch like this can help reduce tension in the back, shoulders and chest. It also helps to prolong the spinal column - usually affected areas when you are squatting for your computer. Yogis recommends this exercise if you have fatigue or permanent dizziness because they will help you regenerate.
Yogis recommends this exercise if you have fatigue or permanent dizziness because they will help you regenerate.

How to do this:

Step 1: Again, lay hands and feet on the ground.

Step 2: Slow down your heels. Feel your buttocks on your heels. You should feel like you are in Seiza's traditional Japanese pose.

Step 3: Extend your arms as far as possible. You should feel a bit in your back.

4. Pigeon Pose:

The lack of mobility caused by prolonged sitting tends to affect the hip bumps. The pigeon Pose is part of a group of exercises known as hip opening exercises. These exercises are perfect for tight hips because they help the hip rotators and hip bumps.

How to do this:

Step 1: Move on the floor on four fingers.

Step 2 Bend one leg for you, perpendicular to your body. (A good way to do this is to imagine that you have crossed legs). Keep the other leg stretched.

Step 3: Keep the leg perpendicular and straighten your back. You must feel a good piece in your hips and legs.

5. Cobra Pose:

The cobra pose is another exercise that helps to prolong the spinal column. As an exercise exercise, it helps to reduce stiffness in the lower back and to improve back flexibility. If you are a woman, then know that this exercise can help calm down menstrual irregularities.

How to do this:

Step 1: Lay on the ground.

Step 2: Place both hands on your side as if you are going to rise to bend.

Step 3: Lift your chest and neck and stretch yourself back. At this point you should feel back as if he gets closer to your heels. Hold this position.

6. Supine Spinal Twist:

The torsion of the lying spine makes it possible to check a region of the body that is often neglected. This exercise creates space in the lower back, which is usually a too narrow area. This tension causes a wide range of problems, from back pain to leg pain. If you have a poor digestive tract, yogis also believe that tapping on the backbone can help your digestive system "restart".

How to do this:

Step 1: Lie on your back, with your legs 90 degrees in the sky. (Imagine you are about to have a crisis).

Step 2: Stretch your arms to the ground next to you. You should try to form a T.

Step 3: Slowly turn your hips to the right. The side of the right knee will be touched or not touched from the ground

Step 4: Try to keep both shoulders flat on the ground.

Step 5: Now, your hips a little up to the center and then to the left. The same applies: the left side of the knee must reach as close as possible to the ground (without touching him).

7. Supine Hamstring Stretch:

Your hamstrings are shorter after long hours and this affects your back
Why?

This is because the health of the lumbar vertebral column is directly influenced by the health of the hamstring.

How to do this:

Step 1: Lie on the ground with your legs strained.

Step 2: Lift up one leg and keep it as straight as possible.

Step 3: Hold the lower part of your thigh and grab it.

Step 4: You should feel the piece in the hamstrings.

Step 5: Repeat steps 2 and 4 for your other leg.

8. Thread the needle:

When we talk about damage to the back, we often neglect the upper part of our back. The truth is that our backs extend from the shoulders to the hips and that excessive sitting affects everyone. The Thread the Needle posture helps reduce remaining tension in the upper back and between the shoulder blades.

How to do this:

Step 1: Stand up, knees and hands on the ground.

Step 2: If you notice, a "hole" has been created between your right and your right knee. Place your left hand in the "hole".

Step 3: Place your left shoulder on the ground and hold this position. For a sophisticated variant, you can lift your right hand.

Step 4: Repeat steps 2 and 3 for the other side.

9. Legs Up the wall:

This position helps you to offer all the benefits of investing without having to learn how to keep it. Inversion helps in regulating blood pressure, moving blocked fluids and improving digestion.

How to do this: 

Step 1: Take a pillow or roll a towel until it is as thick as your fist.

Step 2: Walk to the nearest wall (make sure you have space behind you!)

Step 3: Place the pillow / towel on the ground, preferably a hand of the wall.

Step 4: Place your buttocks on the pillow / towel and lay on the floor.

Step 5: Approach the wall so that the back of the thighs touches the wall.

Step 6: Bend your legs.

Step 7: Hold the position and stretch.

10. Yoga bridge:

This is probably the hardest exercise on this list. It helps to stretch the chest, neck and back and rejuvenate tired legs. It is also beneficial for women who experience menstrual problems and can even be therapeutic for people who have asthma, osteoporosis and high blood pressure.

How to do this:

Step 1: Lay on the ground with your feet nestled near your buttocks.

Step 2: Slowly raise your hips and lift your thighs and lower backs. The only point of contact between you and the floor must be your feet, upper back, shoulders and neck.

Step 3: You can lay your hands on the ground, or for a sophisticated variant, put your hands on your hips.

Step 4: Hold the position for at least 15 seconds.

Step 5: Pick up your spinal column (ie put your lower back first on the floor, then on your hip and then on your buttocks). Do not give up! This can damage your hips or spine.

Now that you have 10 exercises, can you do it at any time at the office ...
How should you go on?

All you have to do is choose one of the previous exercises and include them in your daily routine. Set a timer (on your phone or watch) to remind you to take a break every two hours to do the exercises. They will quickly relieve your back pain and help strengthen the different parts of your body that are important to the health of your back.