Millions of people suffer from lower back pain. People who continuously works in front of computer a nine-to-five job, it is easy to see lower back pain an issue. Many report having poor control of their symptoms. Fortunately, new research shows there is a simple antidote for back pain: 30 minutes of yoga exercise a day, round the year. The exercises doesn’t have to be strenuous. Traditionally, people with the lower back pain have been discouraged from exercising because of a belief that it may trigger ore pain. However, simple yoga exercises are helpful to reduce pain. You must consult a good yoga expert before practicing yoga exercises. Proper stretching 1-3 times each day is very important.
The spine alone houses the spinal cord and nerves that control our every movement and process the sensations that allow us to connect with the world around us. It’s also part of a system that both absorbs and distributes force, such as lifting and carrying loads through our shoulders and arms, while our legs move us around. In order to accomplish the many tasks it’s supposed to, the back has to be flexible enough to move in every direction.
Good flexibility in back bending and forward bending – extension and flexion, respectively – are also very important, both for health and for good performance in our physically challenging activities. The low back is not as well designed for rotation, but is more suited for flexion and extension movements. Yoga exercises can have such a profound impact on acute back pain.
Yoga Poses for Back Pain:
1. Cobra pose:
Cobra poses can be performed anywhere you feel comfortable and that has plenty of floor space. Cobra poses have relieved many people’s back pains and continue to help those who are looking for relief. Always make sure you keep your feet together and go as high as possible with your shoulders.
2. Lower back twists:
Lower back twists are an easy stretch to perform. Lower back spine twists help elongate and stretch the lower back as well as the shoulders, hips and obliques. These twists help with stretching your Gluteus Maximus muscles as well as your lower back. When performing this stretch, make sure to not lift both shoulders off the floor while you are bringing one of your legs across your body onto the other side.
3. Legs Up the Wall
Legs Up the Wall (Viparita Karani) is a gentle, inverted yoga pose that rejuvenates the entire body! You lie on your back with your sit-bones as close to the wall as is comfortable for you. From there, you extend your legs up the wall, so that the backs of your legs are resting fully against it.
In more therapeutic variations of this posture, you may have blocks under your hips to elevate them, creating a slight inversion in your lower belly, and a strap securing your legs together so that you can fully relax and release into the pose, without having to exert effort to hold your legs up. For the maximum benefit, it is recommend practicing this pose for at least 10 to 15 minutes, but even just hanging out for a minute or two will suffice.
4. Bending The Spine Forward and Backward
Forward bending involves spinal joint and hip flexion, and the associated flexibility of the muscles and other soft tissues of the posterior chain. Forward bends can be very useful for the lower back, as long as we control the relationship between the pelvis and the spine when we attempt them.
With regular back-bending can help to protect the spine and gives wonderful balance by increasing mobility while strengthening the supporting muscles around the skeleton.
5. Downward Dog
This pose will help in spinal traction and lower back health. Stand Lie down on the floor facing the ground and place your hands in front of you. Flatten your palms on the floor. Lift your hips off the ground by balancing yourself on your feet and hands. Lift your hips as much as you can, till you feel a soothing stretch in your back. Take 5 to10 breaths in this position.
These yoga poses will help to relieve your lower back from pain and warm up your body. They will also make your back flexible and open the lungs for a better breathing experience.