译者水平有限，有错误之处欢迎交流。
Lower back pain can affect your day-to-day life.
后背疼痛会影响日常生活。
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”.
通过世界药物日报得知，当人们面临自身背痛的问题的时候，用瑜珈或其他形式的拉伸课程来解决这一问题的人是用药物解决问题的人的两倍。
Yoga is a highly effective technique to relieve you of your lower back pain. Here are six techniques or exercises.
瑜珈是一项高效缓解后背疼痛的技术。下面介绍六项锻炼方法。
For severe back pain, it is recommended to consult a medical practitioner
对于严重的背痛，建议咨询专业的医师。
1 Forward bend
1 前弯式
There are many different types of forward bends, each with varying levels of intensity.
有很多种向前弯曲式的运动，每种强度不同。
In bending forward towards our thighs, we are flexing the spine.
在向前弯向大腿时，能放松脊柱。
This both stretches and strengthens the muscles along the spine, shoulder, pelvic girdles, and legs.
能够拉伸及强化脊柱，肩部，骨盆周围及腿部肌肉。
Abdominal muscles are also strengthened.
腹部的肌肉也能够得到强化。
Place your buttocks firmly on the floor
臀部紧贴地面。
Extend your legs outwards.
双腿向前伸。
Lean forward, head facing down.
身体向前倾，头朝下。
Try to reach your feet, with your hands.
尽量用手触摸脚尖。
Hold for 5-10 breaths, repeat as needed.
保持此动作5-10次均匀呼吸，根据需要再重复。
2. Cat and Cow Pose
猫式或牛式
This helps loosen back muscles and is ideal for relieving you of lower back pain.
这个动作能够放松背部肌肉，且能完美减轻背疼痛。
Start by going on all fours.
首先，四肢接触地面。
Slowly press your spine upwards as you move into the cat pose.
姿势变为猫式的时候，慢慢向上顶起脊柱。
Make sure your back is arched.
背部保持拱形。
Hold this position for a few seconds.
保持此动作几秒钟。
Make sure your shoulder blades are pressed back and your head is lifted.
保持前头往后压，头部抬起。
Move back and forth between these poses.
前后移动。
Repeat 10 times.
重复10次。
3. Child
3 小孩式
The child pose helps elongate your back and is a destresser.
小孩式有助于伸长背部，能够减压。
Stretch your arms out in front of you as you are sitting on all fours.
四肢着地，向前伸展双臂。
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脚后跟，并没有接触。
Hold for 5-10 breaths. Repeat.
保持此动作，均匀呼吸5-10次。重复以上动作。
4. Pigeon
4 鸽子式
This can be a challenging exercise, especially for beginners.
对于初学者来说，是一项有挑战的运动。
It stretches your hip rotators and flexors, which allow for tighter hips that can contribute to lower back pain.
这项运动能伸展臀部肌肉，能够塑造更紧实臀部，缓解背部疼痛。
Start in the downward-facing dog position, making sure your feet are together.
由面朝下小狗式开始，注意双脚并拢。
Bring your left knee forward and turn it out to the left,
左膝盖向前，向左侧翻转，
making sure your left leg is bent and almost perpendicular to your right knee.
注意左腿弯曲，几乎垂直于右膝盖。
Then lower both of your legs to the ground.
慢慢将双腿接触地面。
Keep your right leg extended behind you.
确保右腿向后伸。
Hold for 5-10 breaths, and repeat as required.
保持此动作，均匀呼吸5-10次。根据需要重复。
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.
这个动作能够很好地舒展全身，有助于缓解后背肌肉，能为脊柱提供必要的帮助。
To do this, start on your hands and knees.
做这个动作时，需要双手及膝着地。
Make sure your hands are only slightly in front of your shoulders.
注意：双手比双肩位置稍微靠前。
Then press back and raise your knees, away from the floor.
挺直背部，抬起膝盖，使之离开地面。
Focus on lifting that tailbone of yours towards the ceiling.
注意将尾椎抬起，朝向天花板。
For a hamstring stretch, softly push your heels towards the floor.
为拉伸腿部筋脉，轻轻地用脚跟蹬地板。
Hold this position for 5-10 breaths.
保持此动作5-10次均匀呼吸。
Repeat 5-7 times
重复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.
打开胸腔，延伸腹部与背部肌肉。
Lie flat on the floor, palms facing down – near the middle of your ribs.
平躺在地上，掌心向下，双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.
脚尖用力，双腿并拢，双手支撑身体，保持胸部离开地面。
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.
保持双腿伸直。
Hold for 5-10 breaths and repeat.
保持此动作均匀呼吸5-10次。然后重复。
