Effective Yoga Poses To Reduce Lower Back Pain
Have you ever counted how many times you remain seated during the day? Well, upon waking up, you sit down to have your tea or coffee. You get ready and sit down to have your breakfast. You sit in your car and drive to work. On arriving at work, you sit at your desk and do your work. At lunch time, you sit down to eat before sitting at your desk to complete the day’s work. Again, you drive back home, sit-down to have your meal and then, sit on the couch or sofa to read a book or watch television to unwind after a hard day’s work. Now, if we look from an anatomical standpoint, we would see that long hours of sitting results in the shortening of the iliopsoas and hamstring muscles and this causes severe lower back pain.
Here are a few yoga poses that you can practice every day to reduce lower back pain and take your first step towards fitness.
Wide-Legged Forward Bend
Stand with your legs wide apart (3-4 feet). Now, exhale forward, bringing the palms to the floor under the shoulders. You just need to use your arms to pull the forehead down towards the floor while bending the elbows towards the back wall. Now, you just need to press into the feet, lengthen the legs to lift the hips up. You will feel the spine being pulled in just opposite directions as you push your head down and lift your hips upwards. Breathe deeply and stay in that position for 3-8 breaths. To get back to your former position, just bring the arms to your side and inhale back.
Supine Hamstring Stretch
Lie on your back, bend your right knee a little and place a strap around the ball of your foot. Now straighten the leg towards the ceiling. While straightening you press out through both the heels. Now, if you feel strain in your lower back, just bend the left knee and gently place your foot on the ground. When you straighten your leg, just stay in that position for 3-5 minutes. Repeat the process with the left leg as well.
First lie on your stomach and then lift yourself up, balancing on your forearms. Now, align your elbows directly under your shoulders and press quite firmly through the palms and the tops of your feet. Next, push your pubic bone forward. You will feel some sensations in your lower back. This particular pose helps in increasing blood flow in the lower back. Stay in this position for 1-3 minutes.
Position your right knee behind your right wrist with your lower leg at a diagonal towards your left hip. Now, squaring your hips toward the ground, you just need to bend forward, widen the elbows and place one hand above the other as a pillow for your forehead. Remain in this position for 2-3 minutes. Switch to the left side and try the same pose.
Lie on your back, bend your knee up to your chest and place your arms aside in the form of a T. Now, while you exhale, lower your knees to the ground on the right. You have to keep both your shoulders firmly placed on the ground. If the left shoulder lifts slightly, you just need to lower your knees further away from the right arm. Hold this position on each side for 1-2 minutes.
Ekagrata or concentration is all you need to perform these poses. Take your time, compose yourself and then, carry on with the poses in a relaxed state of mind. Regular practice would help to reduce lower back pain, enabling you to live a healthy life.
Caution: If you are suffering from severe health issues relating to lower back pain, consult your physician before performing these poses. Better yet, find a yoga practitioner and learn and practice these poses under their guidance.
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