Yoga is one of the easiest and effective way to get rid of chronic pain and aches in the body. It takes care of almost each and every pain in your body by treating it. One of the most common pain is back pain that occurs due to long sitting hours or due to bad posture.

Yoga Poses For Curing Back Pain

Back pain is very common but it can be treated with certain yoga poses

Certain yoga postures helps in lengthening the spine and stretching the muscles to prevent them from aches and soreness. It also helps in building up immunity against the causes that leads to back pain, weak muscles and improves their power.

Let’s take a look at some easy yoga poses that treats back pain if you try them regularly in your daily life.

Easy And Effective Yoga Poses For Curing Back Pain

Easy And Effective Yoga Poses For Curing Back Pain

1# Cat Or Cow Pose

This helps in strengthening the back and keeps pain at bay

This pose helps in strengthening the back and keeps pain at bay by stretching the back muscles as well. It also helps in massaging the spine and keeps torso stretched to prevent belly fat. Stand on your feet and your hands by placing them on the ground so that your back forms a table top. Place your hands flat on the floor and keep your knees wide apart. Now look straight ahead and take a deep breath as you raise your chin upwards and push your head backwards.

Cat Or Cow Pose

Now raise up your tailbone and push your navel down and stay in this pose for a minute. Now exhale and come back to your comfortable position where you started. Repeat this 5-6 times at a stretch as you will feel relaxed and your pain will fade way slowly and slowly.

2# Downward Dog Pose

Downward Dog pose helps in rejuvenating your whole body and helps in releasing the pain in the lower back. This is very easy to do and it looks similar to how a dog looks when it bends forward. For this, you need to stand on your four limbs and your body should form a table top. Now take a deep breath and raise your knees along with your tailbone towards the upward side. Stay in this position for 5-10 breaths and then return to your normal pose. You can repeat this pose for five to seven times everyday.

3# Pigeon Pose

This pose helps in giving you much needed relief from the back pain and treats it well. For this position, you need to sit on the floor and draw your left knee forward and then turn it to the left so that your left leg is bent and perpendicular to the right one. Now keep your right leg extended straight behind your back and this will help in stretching your muscles. Now stay in this position for 5-10 breaths and then return to your normal position. Switch to the other side and repeat the same process.

4# Triangle Pose

It helps in relaxing the back muscles and reduces the belly fat

This is great for strengthening your back and relaxing the muscles of your back. It also helps in stretching the muscle fibers and gives your torso a slimmer look by reducing the belly fat. You need to stand straight with your feet together and then keep your right foot ahead at 90 degrees and your left foot at around 15 degrees. The center of your right foot should be in an alignment with the center of left foot.

Triangle Pose

You need to put all the pressure of your body on your feet and then take a deep breath and as you exhale, you need to bend your body towards right side ensuring that your waist remains straight. Lift your left hand up and let your right hand touch the ground so that your hands should form a straight line. Now tilt your head towards the hand that is upright towards the ceiling. Stretch as much as you can and stabilize your body well. Remain in this position for atleast 2 minutes and then come back to the standing position. Repeat the same pose with left leg and you will notice relief in back pain day by day.

5# Camel Pose

This asana is meant for curing your back pain, burning belly fat and also strengthening your pelvic muscles along with your legs. This pose resembles a camel and increases flexibility and strength of the body.

For this, you need to kneel on the mat and place your hands on the hips. Make sure that your knees and shoulders are in the same line and the soles of your feet are facing the ceiling. Now arch your back slowly and gently place your palms on your feet so that your arms remain straight. Make sure that your neck is not strained and is in a comfortable position. Remain in this position for about 30-60 seconds and then come back to your normal position.

6# Upward Plank Pose

This asana helps in giving strength to the back and reduces pain

Upward Plank Pose

This asana helps in strengthening the muscles of legs and back as it requires lot of stretching which includes shoulders and spine as well. Begin by placing your hands behind your hips as you lay back your body on the floor. Now keep your feet apart from the hips and slowly give a push to your body on upward side so that an upward arch is formed by your body. Make sure that your arms are straight and your neck is in a comfortable position. This will help in giving immense strength to your muscles and your back area as well.

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Back pain is a very common health issue. Mostly it affects middle-aged and older people. Pain is usually around the hips and in the back. Young people may also suffer from the back pain. A backache may cause difficulty in sitting, standing and sleeping.

The pain is usually aching in character and limits the flexibility. It is usually very uncomfortable condition and makes you unable to concentrate on your work. Almost every one of us suffers from back pain at some point in our life.

Home Remedies to Relieve Back Pain

Causes of Back Pain May be Followed:

1. Muscle tension.
2. Sedentary lifestyle.
3. Lifting heavy weight.
4. Physical exertion.
5. Poor sitting position.
6. The poor quality of the mattress.
7. Pregnancy.
8. Increased weight.
9. Stress.
10 Travelling.

Causes of back pain

The doctor may prescribe you pain killers that may provide temporary relief. In this article, we will discuss home remedies to relieve back pain.

Top Remedies to Relieve Back Pain:

1.Holy basil leaves- Basil leaves have anti-inflammatory properties. It acts as a natural painkiller.
How to use:

• Take few basil leaves.
• Add it to a pan of water.
• Heat it till the water remains half.
• Now add one pinch of salt to it.
• Cool the mixture.
• Strains it and drink it.
• Drink this preparation once a day if the pain in mild.
• In the case of pain is severe drink this concoction 2 times a day.

2.Epsom Salt-

Magnesium sulfate or Epsom salt has the property to relieve joint and muscle pain. It also wards off the body toxins and improves the function of joints and muscles.

How to use:

• Take 2 tablespoons of Epsom salt
• Add it to the bath tub filled with water
• Immerse yourself in the bathtub for about half an hour.
• This is an effective and inexpensive way to relieve a backache.

Epsom Salt Remedies to Relieve Back Pain

3. An Ice pack to relieve a backache- Ice reduces swelling, makes affected area numb, blocks the signals of the pain and relieves a backache. How to use:

• Wrap a piece of ice in a cheese cloth.
• Apply it on the affected areas fro 15 to 20 minutes.
• Repeat this several times a day

*Alternately you can use frozen peas.
* Remember not to use ice directly on the skin or it may cause frostbite.
4. Massage- You may massage using the following ingredients:

• Camphor and coconut oil- Take 2 tablespoons of coconut oil. Mix camphor in it. Heat the mixture. Let it cool. Now massage the affected area in a circular motion with this preparation to relieve a backache.
• Tea tree oil- Mix tea tree oil with a carrier oil such as olive oil to dilute it. Now apply and massage the affected area in circular motion. Tea tree oil is an anti-inflammatory, it promotes blood circulation, decreases swelling and relieves a backache.

Massage Remedies to Relieve Back Pain

5.Eucalyptus oil bath-

Add a few drops of Eucalyptus oil to the bathtub or a bucket of warm water. Submerge yourself into the bathtub for 20 minutes or take a bath with eucalyptus oil added water. This will ward off stress and will relieve a backache.

6. Ginger tea-

Take few ginger slices and add it to one cup of water. Now heat it for about 15 minutes. Strain it and let it cool. Add a few drops of honey to this tea and drink it 2 times a day. You may also crush the ginger and form a paste. Now apply this paste on the affected area. After 15 minutes, rinse off with warm water and apply eucalyptus oil.

Ginger Tea to Relieve Back Pain

7. Chamomile tea- Add few chamomile leaves to a cup of steaming water. Let it steep for a few minutes. After 15 minutes, strain the mixture and drink it. This will relieve stress and backache.
8.Heat application- Take a clean sock. Fill rice in it. Microwave it for 60 seconds. Now check the temperature. If the temperature if the medium and comfortable apply it to the back.

9.Garlic- Galic is a natural painkiller and anti-inflammatory. You may either chew some pods of garlic or massage with garlic oil. To prepare garlic oil, add 10 pods of garlic to 2 tablespoon coconut oil. Heat it at low temperature for 10 minutes. Now cool it to a comfortable temperature. Strain it. Apply this preparation on your back and massage gently. After 20 minutes take warm water bath

Garlic to Relieve Back Pain

10.Wheat- Soak a handful of wheat in water for 10 hours. It is better if you soak them at night. In the morning add cuscus grass, coriander and a cup of milk to it. Boil the mixture and drink it 2 times daily. This preparation works an analgesic and relieves a backache.
11.Milk and turmeric- Add a half teaspoon of turmeric in a glass of warm milk. You may also add half teaspoon honey to it. Turmeric is a natural analgesic as well as anti-inflammatory. You will be relieved in a few days.

12.Poppy seeds-

This is a wonder remedy to relieve a backache. Grind 100 grams of poppy seeds and add rock candy to it. Eat 1 tablespoon of this mixture daily 2 times. This is followed by drinking a glass of milk.

Poppy Seeds remedies to relieve back pain

This is all home remedies, we know to relieve a backache. If you know some more home remedies to treat a backache please share with us.

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Exercise means to keep our body healthy and fit, but in these days, there is not time to do exercises. Most of the people are easily working from eight to ten hours in their offices and after coming to home, they are spending the rest of time in front of the TV. This is one kind of procedures to damage the health. Sitting whole day will increase the risk of obesity and keeps you at risk for poor posture, back pain, leg cramps, sheer boredom and tense muscles. However, we bring you some stretching exercises by sitting on your office chair in a simple and easy ways.

Stretching Exercises that Everyone must do at Office Desk

Pencil Pinch Exercise:

Drop the pencil behind your ear where the polite workers hold it in between their shoulder blades. Now, show off traps by rolling back your shoulders until your shoulder blades are together hollow. Hold a pencil in between your scapulas for 5 to ten seconds and release it. Repeat this process for 12-15 reps in your workplace.

Pencil Pinch Exercise

The position Perfect Exercise:

Practice the safe desk ergonomics by adjusting your chair height. Make sure that the feet, hips, and arms are at 90-degree angle to the floor. Do it with your comfortable time for 5 to 10 minutes.

The position Perfect Exercise

The Moving and Shaking Exercise:

You can release the stress and glow some energy with a quick session by doing the dance in seating place where by listening some music. You can also take some moves from one step forward and one step backward that can also help you like an exercise.

The Moving and Shaking Exercise

The Standing Exercise:

The long periods of sitting are simultaneously increasing the risk for diabetes, cardiovascular disease and obesity, whereas, by standing significantly that increases your daily caloric expenditure. You can stand in the office near your desk when you want to spend some time with other co-workers.

The Standing Exercise

The Prayer Exercise:

You can seat upright with the feet by flatting on the floor that brings the palms together in front of the chest and pushes the both hands together powerfully until you feel. Hence, hold the prayer hands that pushed together for 20 seconds and repeat this process until you feel a little more comfort.

The Prayer Exercise

Chairs dip Exercise:

With the legs out in front of you and grab the edge of a chair and lift yourself down and back up. So, at the end of the day, you will be convenient to back in your seat.

Chairs dip Exercise

Silent Seat Compresses Exercise:

To start the toning, simply compress the buttocks and hold it for 5 to 10 seconds and release it. Repeat this process until the plan wraps up or gluts the tire as well as the result will be the uplifting in more ways than any one.

Silent Seat Compresses Exercise

It’s very common for people who are going office daily. But, it’s very important to take care of your health during office work too. Follow the above mentioned tips for better health. If you do regularly, you can improve your health day by day. Don’t stop it until you reach you goal. You have to relax when you reach. All in all, you need to be confident at what you do.

Exercises that Everyone must do at Office Desk

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