Low back pain is one of the most common complaints. Mayo Clinic claims that most people at some point in their life experience pain in lower back. Despite the fact that pain is not only overtaking people a sedentary lifestyle, but also professional athletes. In this article we will tell and show how to get rid of back pain using yoga exercises for the back.
If you look at typical everyday life of the average a person who works from nine to six, you will easily understand why they have back pain so often.
- A sedentary lifestyle leads to lower back pain
- Why does the back ache even in active people
- Yoga to relieve lower back pain
- 1. Hamstring Stretch lying on your back
- 2. Knee rotation
- 3. Sphinx
- 4A. Dove
- 4B. Thread a needle
- 5. Feet on the wall
- Morning complex for working out the back and spine
A sedentary lifestyle leads to lower back pain
After waking up, you usually drink coffee or have breakfast before work sitting at the table. Upon arrival, you sit down again table or spend time sitting in meetings until lunch. Behind you also sit by lunch, 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 most of the time spent sitting, you come home, sit on the sofa and watch TV to relax.
If we look at it from an anatomical point of view, we’ll come to conclude that lower back pain arises from muscle tension in the lower parts of the back, which is a consequence of muscle contraction hamstring and ileo-lumbar muscles due hours of sitting.
Why does the back ache even in active people
It would seem that athletes are not sedentary life, so why does the lower back hurt? Any sport or exercises give a load on the lower back, it can be running, and jumping or just fast dynamic movements. If do not do warm-ups and stretching exercises before each training, then soon from prolonged stress may arise injuries.
For the average workout exercises are a means to relieve lower back pain, and they also reduce the risk of developing heart disease and diabetes. Whatever it was, I hope you do not belong to this category. And if still yes, then do exercises to strengthen the cardiovascular system, and add to them the proposed bottom stretching exercises.
Please avoid deep forward bends if you have hernia of the intervertebral disc in the lower back or sciatica, since it can make your condition worse.
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 training. Breathe deeply while doing these exercises. Yoga for the back and spine – simple and affordable a way to get rid of 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 the belt, a ribbon or rolled towel to lift the feet. Straighten your leg in direction of the ceiling. Pull the toes of both legs towards you. If you feels tension in the lower back, bend the left knee and put foot to the ground. Hold the pose for 3-5 minutes and do same thing with the left foot.
2. Knee rotation
Lying on your back, bend your knees to your chest, put your hands on the floor in letter T. As you exhale, lower your knees to the ground on the right side. push. Keep your shoulders pressed to the floor. If the left shoulder at while lifting exercises, lower your knees away from right hand. Hold the pose for 1-2 minutes for each side.
3. Sphinx
Lying on your stomach, stand up, resting on your forearms. Elbows should be parallel to the elbows. Hold your palms firmly, feet and pubic bone to the floor. You should feel your lower back and not forget to breathe deeply. Thus, you direct the blood flow to the bottom parts of the back to relieve your pain. Stay in this position in within 1-3 minutes.
4A. Dove
Get on all fours, bend your right knee and place it in front of yourself near the right wrist, lower leg should be is located diagonally to the left thigh, the left leg is lying in the elongated position behind. Press your hips to the ground. Lean over forward. Spread your elbows apart and place one hand on top another, put your forehead on your hand. Hold the pose for 2-3 minutes, and then do the same with the left foot.
If the dove pose is uncomfortable to the knees, then try another pose, “Pass the thread into 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. Raise your left leg in the air so that the calf is parallel to the ground. Clasp left leg under the knee with hands. Stay in that position for for 2-3 minutes, and then repeat the same with the other with your foot.
5. Feet on the wall
There’s nothing complicated in this yoga exercise for lower back pain, you just need to raise your legs up on the wall. This pose is excellent. suitable for relaxing the muscles of the lower back, 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 that position for within 5-10 minutes.
Morning complex for working out the back and spine
A set of yoga exercises for beginners from back pain, presented in the lesson, designed for those who are just starting do yoga. All exercises are extremely simple, but at the same time very effective. This practice is for morning time.
Perform these yoga exercises for back pain regularly for at least two weeks.
Source: https: //breakingmuscle.com/learn/heal-your-lower-back-pain-with-these-5-yoga-poses