Got an aching back? Well, don’t panic as you’re not alone. Nearly a third of adults 18 and older experience lower back pain, according to the latest study. However, new research shows that a few minutes of yoga three times a week can help banish aches more effectively than traditional back exercises.
Ready for some relief? Try these 3 simple aasanas. Each works by opening your hips and lengthening and strengthening the muscles in your lower back. Do this 10-minute routine three times a week, first thing in the morning.
1. Supine Tuck and curl
Lie flat on your back, knees bent and feet on the floor. Moving slowly, tilt your hips slightly up off the floor, then lower them. Do 5 reps.
Lie on your belly, chin on the floor, arms stretched back alongside your body with palms down. With your toes pointed, lift your right leg a few inches off the floor. Hold for several seconds, then slowly lower it. Do 3-4 reps; switch legs and repeat.
3. Knee-to-chest Pose
Lie on your back with both of your legs fully extended. Draw a knee to your chest and hold it with both hands for 3-5 breath. Switch legs and repeat.