Lower back is leading to the increasing number of people suffering from lower back pain. Due to work pressure in our offices the most common problem seen in most of the people these days. There are many reasons which are increasing the level of work, continuous sitting and working for many hours our lower back bone is being affected. The main reason for lower back pain is dislocation of any discs in our spinal cord.
Yoga Postures for Lower Back Pain
The risk of lower back pain is more in obese people and pregnant women. People are ignoring diet and regular exercise in these busy days which is leading to many health problems like back pain. Other common reasons for back pain are fibromyalgia, osteoporosis, osteoarthritis, spinal stenosis and ankylosing spondylitis.
Yoga is the best way to reduce your back pain in an effective way. Whether you want to prevent your back pain or other spinal disorders, yoga is very helpful. Here are the top 10 yoga postures to reduce your lower back pain. If you are suffering from severe back pain then consult your doctor and try these postures.
This yoga pose will give a great relief from back pain by warming up your body and opening the lungs for a better breathing experience. This pose will efficiently reduce your back pain by making your back flexible.
You have to sit straight in a comfortable position and relax your shoulder and then by breathing slowly raise your hand and interlink them right above your head. You have to check that your elbows are straight and your biceps are touching your ears. With a smile on your face and pulling your tummy inside you can experience deeper back stretch
This gives a great relaxation to your lower back pain by laying pressure on your hips. This helps in circulation of blood and reduces the tensions in the muscles and lengthens them. This pose is very useful to reduce back problems. This pose is an extension to the spine lengthening in which the raised arms should be on the top of your head and by exhaling out twist your body to the right and then by inhaling come to the original position. In the same do it for the left side also. For better results, tuck your tummy in.
Stretching the Spine Backward and Forward
This pose helps in stretching the spine and creating tension in the muscles and spinal discs. It gives a soothing effect to you and relieves you from lower back pain.
In this pose, the interlinked fingers should be brought to your front and then exhale and twist your body to the right and make sure that you won’t be affected by any muscle catches. In the same way do it for the left side also. After that release your fingers and relax. For better relaxation push your chest u by putting your hands on the ground.
This pose will help in straightening the back muscles and abdominal muscles and give a soothing relief from your lower back pain.
Hold your hands in front of by sitting down on your heels. Inhale and exhale 3 times and then stretch your back to the front. For a relaxed and stress, free pose doesn’t strain your back muscles.
Ardha Matsyendrasana (Twist the Spine)
This is the best yoga posture to reduce and prevent your back pain. This pose offers a soothing massage for your back.
Firstly, you have to place your left hand on your right knee and take a deep breath and turn your body to your right side gently. Now stretch upward by pressing your hand against the ground. Inhale and come back to your original posture. The main caution that you have to take is to keep your back as straight as possible for better results.
Balasana (Child Pose)
Child pose relieves form lower back pain when performed with head and torso supported and releases the tension in the back by normalizing the circulation throughout the body.
First, you have to kneel down and put your face on the ground. Place your hands behind your back and breath in slowly for 2 minutes. This gives better results if you pull your abdominal muscles towards your spine.
Paschimottanasana (Fists Forward Bend)
This pose releases the tension from your back discs and gives a relief from the pain. This is one of the best and easy pose that can be used by everyone. This a breathing exercise and it helps in an efficient way in melting belly fat.
In this, you have to keep your feet hip-width apart, bend your knees and body as much as possible so that your tummy will touch your thighs. Make your hands into fists and place them on the opposite creases of the elbow.
Adho Mukha Svanasana (Downward Dog)
This pose is very helpful to maintain and increase the health of your lower back. It also helps in spinal traction.
In this pose, you have laid down and stretch your hands to the front and then flatten your palms on the floor and lift your hips as much as possible to experience the soothing effect on the lower back.
This pose has both physical and collateral benefits. The physical benefits include stretching of muscles, thighs, gluteals and piriformis muscle. It greatly reduces lower back pain, sciatic pain and increases hip flexibility.
Lie on the ground and place your hands in front of you and lift your torso off the ground. Put your right knee back of your right wrist. Stretch your left leg out behind you. Your knee should face the floor. Press your palms against the floor. Stretch your legs backward while you turn your back. Pull your abdominal muscles to your spine and maintain this pose for 5 to 10 deep breaths.
This is one of the easiest and reliable ways of yoga pose which gives a great relief from lower back pain by creating a tension on the discs of the back. The breathing exercise in this will help in reducing the belly fat and weight.
In this posture, find a wall and place your flattened palms on the wall and then stretch your back as much as possible by placing your head down. This will form an L-shape and make sure that you don’t bend your knees during this exercise.