Lower back pain is the most ailment nowadays. Most people experience it in their lifetime.
Researchers show that lower back pain is the most common cause of absence from work and it is the most common disability.
Lower back pain is the result of an injury or arthritis,disc injuries and structural problems.
This is why it is important to strengthen the back muscles and doing some exercises or yoga can help prevent lower back pain.
Researchers say that 82% of the population will experience lower back pain at some time in their lives.
Lifestyle factors often play a large part in back pain. Sitting for a long period of time and a weak core can lead to pain.
However, the following stretches can help to reduce the pain and strengthen the muscles in back.
Try this types of stretches in morning day daily for relief of lower back pain.
1) The cat- cow pose– it is a good stretch which targets the shoulders, chest and neck whilst waking up the spine.
a) start on all fours in the tabletop position.Ensure your hands are directly under your shoulders and your knees are directly under your hips.
b) Inhale and arch your back towards the sky and hold. The exhale and curl your spine the opposite way, tilting your head towards the sky.
Continue this movement for 3-5 times.
2) Child’s pose- This is a traditional Yoga pose which is great for releasing tight glutes and hamstrings .It will also help to relieve tension along the neck, shoulder and spine.
a) stretch with your hands and knees on the ground. Sink the hips back towards the heels rest the stomach on the thighs.
b) stretch the hands out in front of you,so that you feel a stretch along your latissimus dorsi( lats) .
c) Focus on breathing deeply and relaxing any areas of tightness or tension. Hold this pose for 30 seconds – 1 minutes.
3) Bird dog position – this Yoga pose is good for stretching the back muscles.
a) start in the tabletop position and raise the right leg and left arm away from each other.
b) keeping the hips and shoulders parallel to the ground, lengthen through the spine whilst gazing at the floor.
c) Hold this position for a few seconds,lower to the floor and repeat on the opposite side.
4) Pigeon pose- it is a good yoga for back pain reliever.
a) begin in the tabletop position and bring right knee forward towards the right wrist.Move the right ankle so that it sits in front of left hip without feeling any discomfort in the right knee.
b) slide the left leg back away from the body,now walk the hands forward and lower the upper body towards the floor.Rest the forearms and forehead on the ground.
c) once again whilst breathing deeply, concentrate on releasing any tension in the right glutes. Stay for 5 breaths or longer and then return to the starting position and repeat on the opposite side.
5) Seated spinal twist- the spinal twist works on the back, hips and glutes. It increases the mobility in spine whilst stretching the neck.
a)start by sitting with legs out in front of you. Bend the right knee and place the right foot to the outside of the left thigh.Now start to twist to the right.
b) place the hand behind for the support and then with the left arm hug the knee. Hold this pose for up to a minute and repeat on the other side.
6) Knee to chest stretch – This stretches relax the hips, thighs and glutes while promoting overall relaxation.
a) start by lying on the back with both legs out straight. Next, draw the right knee in towards the chest and hold above the shinbone. Lengthen the spine to avoid lifting of the hips.
b) Breathe deeply to relax any tension and hold for 1-3 minutes.Repeat on the opposite side.
So, this types of Yoga help in reliving the back pain.
Dr S.K.jha
DocWorld 