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Back pain is a prevalent issue that can stem from various causes such as poor posture, a sedentary lifestyle, or injuries. Incorporating specific exercises into your routine can alleviate discomfort and strengthen your back muscles. Here are 10 exercises to help you manage and reduce back pain effectively.

1. Cat-Cow Stretch

The Cat-Cow Stretch is a gentle yoga sequence that helps warm up your spine and alleviate tension in the back muscles.

How to Do It:

1. Start Position: Begin on your hands and knees in a tabletop position, ensuring your wrists are directly under your shoulders and your knees under your hips.
2. Cow Pose: Inhale deeply, drop your belly towards the mat, lift your chin and chest, and gaze up towards the ceiling.
3. Cat Pose: Exhale as you draw your belly towards your spine, round your back towards the ceiling, and tuck your chin towards your chest.
4. Repetition: Flow between these two poses for 1-2 minutes, syncing your movements with your breath.

فوائد:

• Enhances flexibility in the spine
• Reduces tension in the neck and shoulders
• Improves overall body coordination

Variations:

• Seated Cat-Cow: Perform the same movements while seated in a chair, which can be beneficial for those with limited mobility.