Low back pain is one of the most common complaints. Mayo Clinic claims that most people experience back pain at some point in their lives. Moreover, the pain overtakes not only people leading a sedentary lifestyle, but also professional athletes. In this article we will tell and show how to get rid of back pain with the help of yoga exercises for the back.
If you look at typical everyday life of an average person who works from nine to six, you can easily understand why they often have low back pain.
A sedentary lifestyle leads to lower back pain
After waking up, you usually drink coffee or have breakfast at work, sitting at the table. Upon arrival at work, you sit back at the table or spend time sitting in meetings until lunch. At lunch, you also sit and after it until the end of the working day. After work, you come home to sit back in the chair.
You had a long working day, which you spent most of the time sitting, you come home, sit on the sofa and watch TV to relax.
If we look at it from an anatomical point of view, then we conclude that lower back pain arises from muscle tension in the lower back, which is a result of contraction of the hamstring and ileo-lumbar muscles due to hours of sitting.
Why does the back ache even in active people
It would seem that athletes do not lead a sedentary lifestyle, so why does the lower back hurt? Any sport or exercise gives a load on the lower back, it can be running, jumping, or just quick dynamic movements. If you do not do warm-ups and stretching exercises before each workout, then injuries may soon result from prolonged exercise.
For an average working exercise, they are a means to relieve lower back pain, and they also reduce the risk of developing heart disease and diabetes. Be that as it may, I hope you do not belong to this category. And if yes, then do exercises to strengthen the cardiovascular system, and add to them the proposed lower stretching exercises.
Please avoid deep forward bends if you have a herniated disc in the lower back or sciatica, as this may aggravate your condition.
Yoga to relieve lower back pain
To relieve lower back pain, please do the following yoga postures for back pain daily or at least after a workout. Breathe deeply while doing these exercises. Yoga for the back and spine is a simple and affordable way to get rid of lower back pain.
1. Hamstring Stretch lying on your back
Perform yoga exercises for the back is best to start with stretching. Lying on your back, bend your right knee to your chest and place a belt, ribbon or rolled towel on your feet. Straighten your leg in the direction of the ceiling. Pull the toes of both legs towards you. If you feel tension in the lower back, bend your left knee and put your foot on the ground. Hold the pose for 3-5 minutes and do the same with the left foot.
2. Knee rotation
Lying on your back, bend your knees to your chest, put your hands on the floor in the shape of the letter T. On the exhale, lower your knees to the ground on your right. Keep your shoulders pressed to the floor. If the left shoulder rises during the exercise, lower your knees away from your right hand. Hold the pose for 1-2 minutes for each side.
Lying on your stomach, stand up, resting on your forearms. The elbows should be parallel to the elbows. Press your palms, feet and pubic bone firmly against the floor. You should feel your lower back and do not forget to breathe deeply. This will direct blood flow to your lower back, which will ease your pain. Stay in this position for 1-3 minutes.
Stand on all fours, bend the right knee and place it in front of you near the right wrist, the lower part of the leg should be located diagonally to the left thigh, while the left leg lies in an elongated position behind. Press your hips to the ground. Lean forward. Spread your elbows to the sides and put one hand on top of the other, lower your forehead onto your hand. Hold the pose for 2-3 minutes, and then do the same with the left foot.
If the pose of the “dove” causes discomfort to the knees, then try another pose, “Keep the thread in the needle”.
4B. Thread a needle
Lying on your back, bend your knees and place them on the floor. Place the right foot above the left foot. Lift your left foot into the air so that the calf is parallel to the ground. Grasp your left leg under the knee with your hands. Stay in this position for 2-3 minutes, and then repeat the same with the other leg.
5. Feet on the wall
There is nothing complicated in this yoga exercise for lower back pain, you just need to raise your legs up on the wall. This pose is great for relaxing the muscles of the lower back, and promotes the outflow of stagnant fluid from the legs and ankles. This exercise should be performed after a difficult workout and always after traveling by plane. Stay in this position for 5-10 minutes.
Morning complex for working out the back and spine
The set of yoga exercises for beginners from back pain, presented in the lesson, is designed for those who are just starting to do yoga. All exercises are extremely simple, but very effective. This practice is for morning time.
Perform these yoga exercises for back pain regularly for at least two weeks.