5 Exercises to help end lower back pain
The majority of our health issues are caused by our sedentary lifestyle.
Prolonged sitting, a lack of exercise, and poor eating habits all contribute to our health problems.
Lower back pain has become a constant companion for many people today. It is a painful condition that can interfere with daily activities.
Nearly 60% of Indians have experienced lower back pain at some point in their lives, which raises concerns about the prevalence of the condition.
The lower back can be a sensitive spot for many people, which means lower back stretches should make up a key part of your movement mix.
That’s true whether you’re looking for lower back pain relief or you’re ache-free but want gentle stretches as a way to strengthen lower back muscles.
That’s where yoga for the spine—and those other all-important back areas—comes in.
While there can be a ton of causes of low back pain, a weak core and poor posture from sitting all day (and consequently shortening the hip muscles that then pull on the lower back) are two really common contributing factors to lower back aches and discomfort.
And yoga is one exercise modality that can target both of these things.
It's always important to figure out what's causing pain so you can address it and prevent it from happening again—and in some cases, connecting with a doctor or physical therapist might be the best way to go about doing so.
But in many situations, doing some gentle stretches can help relieve tightness and give your lower back some relief. Here’s everything you need to know about how to use yoga to give your lower back some love.
Causes
- Sprains or strains caused by incorrectly lifting heavy objects.
- Lifting objects while twisting the spine.
- Sudden movement or a fall that places too much stress on the lower back
- Extra fat around the abdomen/belly as it weakens the muscles and has an impact on spinal support.
- Poor posture
- Sedentary lifestyle
- Stiffness caused by tense lower back muscles
- Mental and Emotional discomfort: surprisingly, back pain can result from depression and anxiety
Image Courtesy: Geuxpinse
Treatment
Regular exercise strengthens muscles, offers sufficient spinal support, and also improves movement.
The easiest approach to minimize lower back pain is just to walk properly – raise your legs and avoid dragging your feet.
Always hold heavy objects close to your body.
Avoid twisting your torso when lifting items.
Do not forget to bend your knees while lifting anything from the ground.
Here are the five exercises for lower back pain:
1. Hyperextension (Bhujangasana):
Lie down on your stomach.
Raise upper body while inhaling, hold for two to three seconds, and exhale while returning to normal position.
Do this three to five times.
This contracts and strengthens lumbar muscles.
Those with a hyperextended back (lordosis) should avoid it.
2. Knee to Chest (Pavanamuktasana):
Lie on your back.
Bend one knee and pull it towards your chest as you exhale.
One can start with a single leg by keeping the other leg straight, if there's difficulty in lifting both legs.
This pose lengthens stiff lower back muscles and relieves L4 and L5.
3. Cat-Cow Pose (Marjariasana):
This pose has to be done on all fours.
It not only helps you stretch but also strengthens the spine.
Press into your hands and feet as you inhale to look up, allowing your belly to fill with air.
As you exhale, pull your stomach in order to increase your stretch on the lower back and get a better hunch.
4. Child's Pose (Balasana)
Start with your palms and knees resting on the ground, while you dip back through your hips to rest them on your heels
Fold forward, hinge at the hips, and extend your hands in front of you.
Your thighs should support your belly.
With your palms facing up, extend your arms in front of or next to your body.
Concentrate on taking deep breaths and relaxing any stiff or tense muscles.
For up to a minute, maintain this posture.
5. Supine Spinal Twist (Supta Matsyendrasana):
Stretch your arms out to the sides at shoulder height to form a T while you lay fully extended on your back.
Lift your feet off the ground while inhaling as you bend your knees and pull your knees over your hips to form a straight angle with your legs.
As you exhale, allow your knees to sag to the right. Keep your shoulders on the ground and turn your next in opposite direction.
As you turn to the right, your left hip will rise.
For at least 30 seconds, maintain this posture.
Then, switch to the other side and return your legs to the centre.
You can begin a home practise with as little as 10 minutes per day with only a couple of the asanas listed above to end the dark tale of lower back pain.
Always consult your doctor before beginning a new yoga or workout regimen. They can assist in risk identification and progress monitoring.
Let's Kriyate!
