You have back pain, these are some of the exercises you should try.

Back pain is one of the most common pathologies in the world. This disorder can be caused by various factors and can have significant consequences in everyday life, making it even more complex. Through specific austerity and yoga exercises, it is possible to alleviate pain and discomfort by finding relief.

Exercise for Lumbosciatica: Child's position
Lie on the floor with your toes tied together and knees away from the waist. Put your breasts between your knees, and lean face to face on the floor, and then spread out your arms before you. Stay in this position for five deep breaths, relaxing all back muscles.

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Cat and cow sequence
To extend the lower back, the ideal is to use the cat and cow sequence, during which you must be careful never to bend your back.

Start by putting your hands and knees on the mattress and putting your hands on your shoulders and knees on your sides, then switch to the Lop Poza. As you take a deep breath, push your belly toward the mattress while at the same time raising your beard and opening your chest. Look up at the ceiling, bending your back down. Gather shoulders together and put your shoulders away from your ears.

Then switch to the cat post: Breathe, lift your back up, and insert it into your stomach. Turn your head toward the floor, gently, without pushing your beard toward your chest, and relax your neck muscles. Suck and back to the Lop Poza. Then take your breath back, repeat the cat's post again.

Repeat this sequence 5 to 10 times depending on your abilities and needs.

Knees in the chest
This exercise is recommended for those suffering from back pain.

Lie on your back on your knees and your feet on the floor. Get your knees on your chest, wrap your hands around your knees, and keep your back flat on the floor. Stay in this position for one to two minutes.

Forward fold position
The passage forward is one of the basic positions in yoga, through which flexibility and leg and back muscles develop relax, bringing beneficial effects on the spine.

Start in a position on foot, with your feet open the width of your hips. Take a deep breath and bend the bust forward until you touch your thighs, trying to keep your legs straight. But if you cannot do it, do not force yourself and bend your knees. Keep position for 20 seconds, then slowly return to a vertical position using your belly muscles. Always remember not to push too much into this position because you risk going into hypertension and hurting yourself.

Type down
Sit on the floor with your feet stretched out on the front and your feet bent down. Raise your arms above your head and lean forward to the waist until you feel that your muscles lie (always without exaggerated). Hold your position for at least 30 seconds, sucking and pulling deep.

The Dove's Opposite Position
Soupta Capotana, or the opposite dove, is a yoga pose that helps relieve tension in the muscles on the lower back, hips, and cymbals. It's also useful in opening hips, reducing symptoms of Shiatic nerve pain, and easing hips and knee pain.

Lie on your back with your legs bent down and your feet on the floor. Put your right foot on your left knee and bring your feet to your chest. Then put your right hand on your left knee, under your foot and under your other leg, holding your neck straight and your chest and shoulders flat on the floor. Hold your position, breathe, and relax for a minute, then step on the other leg.

Sitting scroll
Twist seated is a yoga position that includes a back curve that works all the vertebrae of the spine. This position is very useful in facilitating the pain of the shiatic nerve, stretching and flexible spinal cord, making it more right, improving attitude, strengthening the muscles of the spine, and easing back pain.

Sit on the carpet holding your back straight and your feet spread forward. Bow your right knee, and draw it close to your chest by holding your foot firmly on the floor, then bring your right foot to the outside of your left leg, always holding it firmly to the ground.

Now turn the bust to the right by making sure that the curve includes the entire spine, then place the right elbow on the outside of your right leg by holding your arm bent and your hand stretched upward. Left hand puts on the floor, near the ass

Keep your back straight and keep breathing equally, holding your position for 30 to 60 seconds. Then slowly move back to your original position and get your ass on the other side.

Feet Against the Wall
Lie down on the ground on your knees, and your feet upright, that your fingers may stand firm on the base of the wall. Then raise your feet to the wall by drawing your hips closer to the wall so that your lower limbs and bust will take the form of the letter “L”. Hold your position for a minute or more.