譯者水平有限，有錯誤之處歡迎交流。
Lower back pain can affect your day-to-day life.
后背疼痛會影響日常生活。
According to the Journal Archives of Internal Medicine people who started doing Yoga or some form of stretching classes are twice as likely to “cut back on pain medications for their back aches as people who managed symptoms on their own”.
通過世界藥物日報得知，當人們面臨自身背痛的問題的時候，用瑜珈或其他形式的拉伸課程來解決這一問題的人是用藥物解決問題的人的兩倍。
Yoga is a highly effective technique to relieve you of your lower back pain. Here are six techniques or exercises.
瑜珈是一項高效緩解后背疼痛的技術。下面介紹六項鍛煉方法。
For severe back pain, it is recommended to consult a medical practitioner
對于嚴重的背痛，建議咨詢專業的醫師。
1 Forward bend
1 前彎式
There are many different types of forward bends, each with varying levels of intensity.
有很多種向前彎曲式的運動，每種強度不同。
In bending forward towards our thighs, we are flexing the spine.
在向前彎向大腿時，能放松脊柱。
This both stretches and strengthens the muscles along the spine, shoulder, pelvic girdles, and legs.
能夠拉伸及強化脊柱，肩部，骨盆周圍及腿部肌肉。
Abdominal muscles are also strengthened.
腹部的肌肉也能夠得到強化。
Place your buttocks firmly on the floor
臀部緊貼地面。
Extend your legs outwards.
雙腿向前伸。
Lean forward, head facing down.
身體向前傾，頭朝下。
Try to reach your feet, with your hands.
盡量用手觸摸腳尖。
Hold for 5-10 breaths, repeat as needed.
保持此動作5-10次均勻呼吸，根據需要再重復。
2. Cat and Cow Pose
貓式或牛式
This helps loosen back muscles and is ideal for relieving you of lower back pain.
這個動作能夠放松背部肌肉，且能完美減輕背疼痛。
Start by going on all fours.
首先，四肢接觸地面。
Slowly press your spine upwards as you move into the cat pose.
姿勢變為貓式的時候，慢慢向上頂起脊柱。
Make sure your back is arched.
背部保持拱形。
Hold this position for a few seconds.
保持此動作幾秒鐘。
Make sure your shoulder blades are pressed back and your head is lifted.
保持前頭往后壓，頭部抬起。
Move back and forth between these poses.
前后移動。
Repeat 10 times.
重復10次。
3. Child
3 小孩式
The child pose helps elongate your back and is a destresser.
小孩式有助于伸長背部，能夠減壓。
Stretch your arms out in front of you as you are sitting on all fours.
四肢著地，向前伸展雙臂。
Sit back and make sure your butt muscles (not touching) are resting just above your heels.
向后坐，注意臀部肌肉只是靠近腳后跟，并沒有接觸。
Hold for 5-10 breaths. Repeat.
保持此動作，均勻呼吸5-10次。重復以上動作。
4. Pigeon
4 鴿子式
This can be a challenging exercise, especially for beginners.
對于初學者來說，是一項有挑戰的運動。
It stretches your hip rotators and flexors, which allow for tighter hips that can contribute to lower back pain.
這項運動能伸展臀部肌肉，能夠塑造更緊實臀部，緩解背部疼痛。
Start in the downward-facing dog position, making sure your feet are together.
由面朝下小狗式開始，注意雙腳并攏。
Bring your left knee forward and turn it out to the left,
左膝蓋向前，向左側翻轉，
making sure your left leg is bent and almost perpendicular to your right knee.
注意左腿彎曲，幾乎垂直于右膝蓋。
Then lower both of your legs to the ground.
慢慢將雙腿接觸地面。
Keep your right leg extended behind you.
確保右腿向后伸。
Hold for 5-10 breaths, and repeat as required.
保持此動作，均勻呼吸5-10次。根據需要重復。
5. Downward-facing dog
5 面朝下小狗式
This a great total body stretch that targets the lower muscles that help form your lower back, providing needed support for your spine.
這個動作能夠很好地舒展全身，有助于緩解后背肌肉，能為脊柱提供必要的幫助。
To do this, start on your hands and knees.
做這個動作時，需要雙手及膝著地。
Make sure your hands are only slightly in front of your shoulders.
注意：雙手比雙肩位置稍微靠前。
Then press back and raise your knees, away from the floor.
挺直背部，抬起膝蓋，使之離開地面。
Focus on lifting that tailbone of yours towards the ceiling.
注意將尾椎抬起，朝向天花板。
For a hamstring stretch, softly push your heels towards the floor.
為拉伸腿部筋脈，輕輕地用腳跟蹬地板。
Hold this position for 5-10 breaths.
保持此動作5-10次均勻呼吸。
Repeat 5-7 times
重復5-7次。
6. Upward-facing dog
.6 ?面朝上小狗式
This opens your chest, stretches your abdominal muscles and also engages your back.
打開胸腔，延伸腹部與背部肌肉。
Lie flat on the floor, palms facing down – near the middle of your ribs.
平躺在地上，掌心向下，雙手置于肋骨中部位置。
Press the top of your feet into the floor, while drawing your legs together. While doing this, lift your chest off the floor.
腳尖用力，雙腿并攏，雙手支撐身體，保持胸部離開地面。
Make sure you use back strength and not your hands
注意用背部力量，而不是手部力量。
Keep legs extended.
保持雙腿伸直。
Hold for 5-10 breaths and repeat.
保持此動作均勻呼吸5-10次。然后重復。
