In this world lower back pain is a common issue for many people, in 90’s people affect back pain after age of 50. But in now days people of any age can feels this problem. The main reason of this problem is hours of mobile using. While there are many types of treatment is available, if we talk about natural treatment yoga poses for lower back pain one of the best. Many types of physical postures in yoga is solution for back pain. In this article we will explore 5 best yoga poses that are designed to give relief in lower back pain.
Causes of Lower Back Pain
Lower back pain not a disease, but the majority of lower back pain cause are not clear. Many people believed that the cause of lower back pain is sprains or strains. In some cases we found the cause of back pain is smoking, weight gain during smoking, poor physical condition, poor sleeping position.
Benefit of Yoga Poses in Lower Back Pain
Yoga poses are gentle movements and stretches can help to increase flexibility, build muscle, improve balance. By practicing regularly you can see many types of benefits including physical and mental also same beneficial for lower back pain.
How to Prepare for Yoga Practice
At first you need a clear area on the floor where you can move. Second thing is a mat, yes yoga mat also important for a perfect practice session. Wear comfortable clothes, keep a water bottle and towel.
5 Effective Yoga Poses for Lower Back Pain
1. Cat-Cow Pose
Cat-Cow pose is a warm up pose before start the practice but it is also same beneficial like other poses in lower back pain. This pose help to correct your posture and releases tension in the lower back.
How to do
- Start on your hands and knees in a tabletop position.
- Inhale as you arch your back (Cow Pose), lifting your head and tailbone toward the ceiling.
- Exhale as you round your back (Cat Pose), tucking your chin to your chest and drawing your belly button towards your spine.
- Repeat this sequence for 5-10 breaths.
2. Child Pose
Child pose is good for relaxation and back pain relief at the same time. This pose gently stretches your lower back, hips and thighs. This pose also relief stress and promotes relaxation in muscles.
How to do
- Start by kneeling on the floor, bringing your big toes together and sitting back on your heels.
- Extend your arms forward, lowering your chest to the floor and resting your forehead on the mat.
- Hold this pose for 1-3 minutes, breathing deeply.
3. Downward Facing Dog
Downward Facing Dog is yoga pose that build strength in full body, this pose specially focus on the lower back. This pose help to relief back pain and strength your spine.
How to do
- Start on your hands and knees, with your wrists aligned under your shoulders and knees under your hips.
- Tuck your toes and lift your hips towards the ceiling, forming an inverted V-shape with your body.
- Press your hands firmly into the mat and gently push your heels toward the floor.
- Hold for 5-10 breaths, keeping your spine long and your core engaged.
4. Sphinx Pose
The Sphinx Pose is a gentle backbend that strengthens the lower back while promoting flexibility in the spine. This pose strengthens the lower back, improves posture, and can help alleviate chronic back pain.
How to do
- Lie face down on your mat, with your legs extended straight behind you and your elbows placed directly under your shoulders.
- Lift your chest off the ground, pressing your forearms into the mat and keeping your shoulders relaxed.
- Hold for 1-3 minutes, breathing deeply.
5. Supine Twist
This pose improves spinal mobility, relieves lower back pain, and promotes digestion.
How to do
- Lie on your back with your arms extended out to the sides.
- Bend your knees and draw them toward your chest.
- Slowly lower your knees to one side while keeping your shoulders grounded.
- Hold for 1-2 minutes on each side, breathing deeply.
Conclusion
Practicing these poses regularly in your daily routine can help to reduce lower back pain naturally. We include this poses because every pose design to stretch lower back muscles and provide long term relief from back pain. These 5 yoga poses for lower back pain is very effective you need to start from today.
Stay connected with Health Sastra.