Morning habits that changed my life

Every single person of us can develop back pain, even children and teens. it is very common and most of us can't tell the causes.

 To your knowledge, these factors can make you at a greater risk of developing back pain:

• Age: beginning with age 30 or 40, Back pain is more common as you get older.
• Lack of exercise: the weak and unused muscles in your back and abdomen might lead to back pain.
• Excess weight: Excess body weight puts extra stress on your back.
• Diseases: Some types of cancer and arthritis have a role in contributing to back pain.
• Improper lifting: depending on your back instead of your legs can lead to back pain.
• Psychological conditions: People facing depression and anxiety appear to have a greater risk of back pain.
• Smoking: Smoking induces more coughing, which can lead to herniated disks. It can also decrease blood flow to the spine and increase the risk of osteoporosis.

   

   Practicing yoga regularly is one of the best solutions to avoid back pain or to reduce it. However, consistency and taking good care of your back must be present all the time, especially if the pain is unbearable.

Here are some effective common yoga poses for your back :

1/cat cow:

This pose stretches the back torso and neck, and softly stimulates and strengthens the belly organs. 

add to that, it opens the chest, encourages the breath to turn out to be regular,slow, and deep. 

Also, mixing this movement with your respiration helps in stress relief and mind calmness.

This series brings the backbone into correct alignment and helps prevent lower back pain while practiced often.

2/Downward facing dog:

It helps Strengthen the whole body – upper body, arms, shoulders, abdomen, and legs. 

It Stretches the back of the body, ankles, calves, hamstrings, spine. 

It stimulates blood circulation and calms the mind. 

Downward Dog is a great pose to rest the spine between strong backbends and forward bends. 

through repetition and practice, downward Dog can, by the time, become a rest pose to help you reconnect with your breath during strong Vinyasa or Ashtanga yoga classes.

• 3/Extended triangle:

• Extended triangle is very important in your legs, feet, and ankles strength
• It Stretches not only your spine, but also, your hips, groins, hamstrings, and calves.
• It opens your chest and shoulders
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  Strengthens your back, neck, and abdominals
• Stimulates your abdominal organs, aiding indigestion
• It is helpful for stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica, and symptoms of menopause
• It is a good relief for backache, especially during pregnancy

• 4/Sphinx pose:

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  Sphinx Pose is a beginning backbend in yoga that helps to open the chest, lungs, and low back. It is one of the several variations of the backbend, COBRA POSE
• It is a gentle backbend suitable for almost all beginners. It lengthens the abdominal muscles, strengthens the spine, and solids the buttocks.

• 5/Locust pose:

• This pose strengthens the muscles of the spine, buttocks, and backs of the arms and legs
  
• It, also, very helpful for stretching shoulders, chest, belly, and thighs.
• Not to mention, it improves posture, and stimulates abdominal organs

• 6/Bridge pose:

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• The Bridge position helps in strengthening the back, glutes, legs, and ankles.
• It opens the chest, and hip flexors.
• In addition to that, it stretches the chest, neck, shoulders, and spine.
• It is very effective for Calming the body, lowering stress, and mild depression.
• as another pos, it stimulates organs of the abdomen, lungs, and thyroid.
• Rejuvenates tired legs, and lastly, Improves digestion
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• 7/Half Lord of the Fishes:

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• First of all, it stretches the shoulders, hips, neck, and spine.

• Second, it relieves fatigue, backache, and sciatica, Stimulates digestion, metabolism,  kidneys, and liver.

• And lastly, it relieves menstrual discomfort
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• 8/Two-Knee Spinal Twist:

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• This posture encourages movement in the spine.
• It stretches the chest and shoulders.
• Some researches have shown that it can also improve digestion.
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• 9/child pose:

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  Child pose helps in calming the brain.
• Relieving stress,
• and easing lower back pain.
• It creates a nice stretch in the hips and thighs
• and Increases circulation.

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Practising these poses daily and regularly after waking up or before going to sleep will give you positive results. all you need is consistency and not expecting day night results.

I can assure you you will notice changes from the first two weeks, from my personal experience. 

and with practice, you will notice back pain reducing and stronger and healthier not only back but your entire body.