Sporty fit beautiful young brunette woman in sportswear bra and black pants working out, doing Salabhasana, Locust, Grasshopper Pose, Double Leg Kicks, studio full length, isolated, white background

Exercises that reduce back pain

With age, back and back pain has also started to increase. This problem occurs even at a young age when working continuously in a chair. The main cause of this pain is sitting without keeping the spine straight. Not just sitting, if you want to stay away from back and back pain, you need to make sure your spine is straight while sitting, standing and sleeping.

Only then can you be good. But once you are infected, you want a way to reduce that pain. In that case yoga can be a great solution. If you do a few sittings regularly to relieve back and waist pain, you will get quick results.


How to do it

Lie on your back. The chin will stick to the mat. The hands will be below the two thighs.

The soles of the feet will be tight. Inhale, lift the legs and hold them firmly. It should be noted that the right leg should be raised with the force of the right leg while keeping the left leg relaxed. After 15-30 seconds, exhale and lower your legs.

Do the seat on the left leg in the same way. Then do the seat with both legs together. Remember, normal breathing needs to be controlled very comfortably while in the seat.

How long and how many times

First the right, then the left leg, then the two legs together, this is a set of the whole process. Complete 3-5 sets in this way. Rest 30 seconds in each set of seats.


Very beneficial for back pain. This exercise also helps the hip structure to be beautiful.


How to do it

Lie on your back with your right hand taut in front and your left hand folded over your waist. The chin will stick to the mat. Inhale and lift the right arm, head, chest and left leg. Breathing will be normal while in the seat. The thing to note is that the hand that you raise should be attached to the ear. Pay attention to the waist. Exhale while getting out of the seat. Then do the same with the left hand and the right foot.

How long and how many times

Do 1 set with right and left hand at least three times. Hold for 15-30 seconds on each hand.


There will be special results in back pain. Will help reduce pain easily.


How to do it

Lie on your back. Then hold the wrist of the other hand with one hand. Keep the two legs together and keep them tight. Now lift the head and chest up with the breath, the legs will stick to the mat.

Keep the face a little tighter, so that the neck is tight. The tighter the two hands, the better the position of the seat. Breathe normally while in the seat. Exhale while getting out of the seat.

How long and how many times

Do 15 to 30 seconds each time. Do it 3 to 5 times in total.


Especially useful in both low back and back pain. It is also a beneficial seat for the healing of the thyroid gland.

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