Introduction
Today in this article we explain Yoga Poses for Lower Back Pain Relief. Millions of people all across the globe suffer from lower back pain. Discomfort last long due to sitting for a large part of a day, incorrect posture, or physical stress; these are the situations when you need to find an effective relief to maintain a healthy life.
Yoga has stood out as one of many other remedies that should help ease the distress. Keep reading to find out more about the yoga poses for lower back pain relief that will provide you quick and effective stretches to ease your pain and improve your overall health.
Understanding Lower Back Pain
It is restrictive to start explaining the types of yoga with an understanding of lower back pain, and the subsequent explanation of yoga poses should make this clear. The lower back is the lumbar is the most exposed to stress and injuries because it’s in charge of supporting the upper part of the body and movement. The following are some of the general causes of lower back pain:
- Injury: One common type is muscle strains which may be as a result of overworking the muscles of straining while lifting some things.
- Slipped discs: Sometimes the intervertebral discs can protrude or rupture to cause pain and extreme discomfort.
- Effects of Sitting: they include lack of proper circulation of blood and poor posture that causes muscular tension and discomfort.
- Stress: A common cause of muscle tension is stress with emphasis to the back.
The Benefits of Yoga for Lower Back Pain Relief
Especially, engaging in yoga has some potential benefits to people who have low back pain.
- Improved Posture: Flexibility is improved in the spinal column as well as the muscles surrounding it; thereby improving the movement capacity.
- Yoga and the Physical Body Building: A majority of yoga exercises tones the muscles of the abdomen, this is important because these muscles offer essential support to the back.
- Improved Posture: For instance, practicing yoga result to enhanced attitude about the positioning of the body in the activities we engage in during our daily life.
- Stress Reduction: Since, yoga involves a lot of breathing exercises, it may relieve stress that often causes tension of muscle and thus pain.
Quick and Effective Yoga Poses for Lower Back Pain Relief
As a result, following are listed some of the yoga postures for lower back pain which are relatively quite simple, yet soothing for the affected part of the human body. The following are some of the poses that can be adopted during the day to help you avert any uncomfortable feeling.
1. Child’s Pose (Balasana)
Among the simple asanas performed during the practice of yoga, Child’s Pose is the one that stretches the spine and relieves tension.
How to do it:
- In the first turn, perform the movement from the hands and knees.
- Now you should sit with your buttocks on your heels and your arms resting on the floor or mat in front of you, head touching the floor too.
- This position should be held for 30 seconds to 1 minute and during this duration one should focus on breathings.
2. Cat-Cow Stretch (Marjaryasana-Bitilasana)
This exercise is useful for preparing the spinal region to be flexible and warm up for the excessive movements.
How to do it:
- Getting into the position starts by placing the body in a tabletop position with the hands and knees on the ground.
- Exhale when coming back to the flat back and normal looking forward position (Cow Pose).
- Exhale while you arch your spine and pull your chin towards your chest (Start with Cat Pose).
- Perform this cycle for 5–10 cycles, and make sure that the breath and movements are synchronized.
3. Downward Facing Dog (Adho Mukha Svanasana)
Downward Facing Dog strengthens the arms and the legs and stretches the back, shoulders and hamstrings.
How to do it:
- To begin with, people should assume a post that has their hands and knees touching the ground.
- It can be applied by flexing at the knee and bringing the heels towards the buttocks while extending the body in an inverted v-shape manner.
- The slimming exercises that are particularly effective are those exercised when the spine has to be straight and held for 1 minute, jumping the feet to increase the stretch.
4. Sphinx Pose
This unfavorably assists in gently stretching the lower back even as it strengthens the spine.
How to do it:
- To do this, first, place the upper half of your body flat on the floor or on the bench, and put your hands on the sides of your face with your ears, as when preparing for a push-up, but do not widen your legs and keep your legs and feet together.
- Bring your chest up and push the weight of your forearms into the ground.
- Take a deep breath for 30 seconds and deeply concentrate on the breath.
5. Supine Spinal Twist (Supta Matsyendrasana)
We can define a supine spinal twist as a useful yoga posture that targets the lower back as well as the spine in a general sense.
How to do it:
- Place yourself at a supine position then bend your knees towards the chest.
- The instruction is as follows placing your hands with palms on the floor and one shoulder above the other, lower your knees to the side.
- Stay in the position for a fine art of thirty seconds and interchange your limbs on opposite sides.
6. Bridge Pose (Setu Bandhasana)
Bridge Pose is very beneficial for strengthening the muscles of the back as well as for widening the chest area.
How to do it:
- Lay down flat on your back whilst your back and feet are touching the ground.
- This specimen should involve pressing the feet firmly into the ground as you push the hips toward the ceiling.
- The exercise to be performed involves pulling the bar down to the upper chest and holding it there for 30 seconds before lowering it back down again.
7. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is ideal for stretching the inner thighs, hips, and also to loosen up the lower back muscles.
How to do it:
- Start in a tabletop position.
- Bend right knee and bring it to rest just behind your right wrist.
- Bend your left leg backwards and at the same time bend your upper body downward.
- Perform the exercise with the prescribed duration of 30 seconds, and then reverse the positions.
Tips for Practicing Yoga Safely
Safety Tips for reducing lower back pain by using yoga poses include:
- Listen to Your Body: Feeling pain in one of the poses, get out of it. Yoga should never feel painful.
- Props: Blocks and straps also can provide proper support and alignment.
- Keep an eye on your Breathing: Work: it during each pose, maybe you will relax more intensely.
- Consult a Professional: Before starting a new yoga routine, consult a professional if you have known chronic pain or certain injuries.
Creating a Yoga Routine for Lower Back Pain Relief
For one to get the best of yoga for lower back pain relief, one should develop a routine that can be easily followed.
Here is the structure that you might consider:
- Muscle Warm-Up: Start with stretching exercises: cat- cow stretch and child’s pose to loosen up the muscles of the body.
- Demands: Combining 3-5 of the poses stated above, each held for 30 sec-1 min [4].
- Cool Down: Finish off your practice with a couple of minutes in the final relaxation pose like Savasana (Corpse Pose) where you can reap the benefits of the practice done.
Conclusion
The incorporation of exercises for lower back pain into your fitness regimen will also be beneficial in improving the flexibility, strength and healthy state of the lower back. Besides managing symptoms, practice also has a very positive effect on making people more conscious of themselves and their body condition.
Take time for these poses and do not rush through it because the issue with lower back pain is a continuous process that needs the client’s commitment towards improving their health. Begin from the beginning and embrace the benefits that comes with practice of yoga.