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The number of people suffering from lower back pain has increased exponentially over the past couple of decades. Reduced physical activity and the everchanging workplace environment only added to this problem.
The back acts as an axis and plays a crucial role in most of the daily activities and it is quintessential that you take good care of the back. Performing stretches are a great way of reducing lower back pain and the slow and controlled motion found in yoga poses is ideal for activating the target muscle group with increased accuracy. Moreover, performing yoga on a regular basis reduces the risk of aggravating back pain in the future.
Let us dive in deeper and look closer at the six effective yoga poses that you could incorporate in your daily schedule to relieve yourself from lower back pain.
Note: All these yoga poses are great for easing the lower back pain. However, if the symptoms persist for longer durations, it is advisable that you visit a doctor and receive proper medication.
#1 Cat and Cow Pose - Marjaryasana and Bitilasana
This yoga stretch targets the hips and the spine.
Instructions:
Step 1: Rest on the floor such that your body weight rests on the knees and the palms. The arms should be fully extended and perpendicular to the floor. Ensure that the thighs are perpendicular to the torso.
Step 2: Lower your abdomen and raise your chin such that the body forms an upward arc.
Step 3: Hold for a second and raise your abdomen while lowering your chin to form a lower arc.
Step 4: Pause for a second and return to the initial position.
Repeat the motion for 10 reps in a slow and controlled motion.
Important tip: People with a history of neck injuries must exercise caution while performing this stretch.
#2 Downward Facing Dog - Adho Mukha Svanasana
Not only does this pose relieve lower back pain, it also activates the hamstrings and glutes found in the lower body.
Instructions:
Step 1: Rest on the floor by resting your body weight on the knees and the palms. Ensure that the arms are directly below the shoulders and the legs are close to each other.
Step 2: Slowly raise your hips towards the ceiling until the body forms an inverted-V on the floor. The arms and the legs should be fully extended in this position.
Step 3: Hold for a moment and return to the initial position.
Perform the pose for 10 reps.
Important tip: Do not rush through the stretch and focus on a controlled motion.
Next up: Sphinx Pose
#3 Sphinx Pose - Salamba Bhujangasana
It works on the spine while also activating the pectoral muscles found in the chest. Moreover, this exercise is ideal for people for people of different age groups and diverse skill levels, thanks to its simple motion.
Instructions:
Step 1: Lie on the floor in a prone position with your feet positioned close to each other.
Step 2: Position your arms on the side and lift your head and chest off the floor while keeping your lower body stationary. Rest your upper body on the elbows while keeping the upper arms perpendicular to the floor.
Step 3: Hold the position for around 30 seconds and return to the initial position.
Repeat the pose for the recommended number of times.
Important tip: Do not stretch your torso too much as it could aggravate back pain.
Next up: Child's Pose
#4 Child's Pose - Balasana
Not only does the pose target the back, it also tones the hamstrings, quads and the ankles.
Instructions:
Step 1: Sit on your knees with a straight torso. Position your legs such that the feet are close together and the knees are placed wide apart. The upper portion of the feet should make contact with the floor throughout the duration of the exercise.
Step 2: Bend your torso downwards until your forehead is touching the floor. Place the arms either on the sides or fully extended overhead.
Step 3: Hold the position for around 30 seconds and return to the initial position.
Perform the pose for the recommended number of times.
Important tip: Place a pillow or a blanket beneath your feet if you are facing difficulty resting on your knees.
Next up: Supine Twist
#5 Supine Twist - Supta Matsyendrasana
Instructions:
Step 1: Lie on the floor in a supine position with fully extended arms and legs. Position your arms on the sides, perpendicular to the body.
Step 2: Bend the left knee and cross it over the right leg. You could use your right arm to apply pressure on the bent knee. Turn your head to the right while performing this motion.
Step 3: Hold the pose for thirty seconds and return to the initial position.
Perform the same motion on the other side to complete one rep. Repeat the pose for the recommended number of times.
Important tip: Beginners facing any difficulty should not force the knee on the floor as it could turn out to become counterproductive in relieving lower back pain.
Next up: Locust Pose
#6 Locust Pose - Salabhasana
The locust pose is a wonderful yoga posture for increasing the overall flexibility of the body, while also activating the muscles in the lower back.
Instructions:
Step 1: Lie on the floor in a prone position and place your hands on the side. The arms and legs should be fully extended and parallel to the body.
Step 2: Slowly raise your lower body while also raising your chest off the floor. Place your arms overhead or position them on the sides. Ensure that the arms are off the floor while performing this motion.
Step 3: Hold the position for 10 seconds and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Beginners could rest the forehead on the floor while lifting their legs.
