These Exercises Are Back Pain Reliever

Low back pain is a common complaint. To ease the pain, there are a number of exercises back pain reliever that you can simply perform at home. And there's no pill involved!

One of the easiest ways to get rid of that back pain is yoga. American research, published in the Archives of Internal Medicine, shows that people who followed a 75-minute yoga class every week for twelve weeks did not need painkillers anymore. Researchers discovered the same result in people who went on stretching weekly for about 50 minutes. So roll out that yoga mat at home and go to the stretch. Below three good exercises to try out.

Broken Candle
A yoga posture that eases back pain and also soothes the mind is the Broken Candle, Viparita Karani in yoga terms.

For this posture, first put a pillow or blanket against the wall. Then sit close to the wall and stretch your legs up against the wall. Make sure the cushion or blanket is at the level of your back. Then lay your arms relaxed over your head with your palms up or just loosely next to your body. Stay about five to ten minutes. Get out of this posture by bending your knees and rolling to your right side.

Turned Abdominal Posture
The twisted abdominal posture (Jathara Parivartanasana) not only opens the chest but also provides more space and flexibility in the lower back.

For this position, lie on your back and lay your arms straight at shoulder level with the palms facing the floor. Stretch your legs straight up and bend them right at the exhale to your right. Turn your head to the left and hold shoulders and palms firmly to the floor. Bring your legs up again when you inhale and turn your hips to the left and your head to the right. Repeat the exercise a few times on each side. If you find the exercise too heavy, you can also bend your knees and turn them back and forth from left to right.

The Eye Of Needle
The eye of needle is a yoga posture that promotes a good night's sleep but also helps relieve back pain.

Begin with this posture lying on the back with the knees bent and the feet flat on the floor. Bend the right knee and place your left ankle on your right thigh. Then raise your right leg to the chest and 'embrace' your right leg with both arms. Hold this position for a few seconds. Then do the same exercise with your other leg: place your right ankle on your left upper leg. Raise your left leg to the chest and 'embrace' your left leg with both arms. Hold for a few seconds.