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Lower back pain is a severe mood dampener and can lessen your productivity. How do you fix it then without any side effects?
The lower back or lumbar spine is well-engineered with an interconnection of bones, nerves, joints, ligaments, and muscles. They all work together to provide you strength and flexibility.
But the lower back can also quickly make you susceptible to injury. Even standing or sitting for too long causes pain. So, let’s fix it with these 7 yoga poses for lower back pain.
Why Does Lower Back Pain Occur?
The muscles in your lower back flex and rotate your hips while you walk and support your spinal column.
The lower back helps in everyday motions like bending and twisting. It also supports the weight of your upper body.
Lower back pain occurs when there is an injury to the muscles, joints, or discs. The body heals from the injury through inflammation, which you feel as pain.
The pain occurs due to muscle tear, a disc problem, or sprained ligaments. Other conditions like fibromyalgia, osteoporosis, osteoarthritis, spinal stenosis, and ankylosing spondylitis also cause lower back pain.
Pregnancy is another cause because of the extra body weight and compression of the spinal nerves. Obese people also suffer from lower back ache because the extra weight in their body causes strain in the disc and the muscles of the back.
Yoga For Lower Back Pain
A poor diet and lack of exercise increase the risk of lower back pain by the day. Before it gets too bad, you must fix it, and yoga is the best option to do so.
The back and abdominal muscles are essential components of the spine’s muscular network. When you practice yoga poses that nurture these muscles, your back pain is taken care of.
Stretching is important for those suffering from lower back pain. When you stretch your hamstring muscles, it helps develop motion in the pelvis, which eventually decreases stress in the lower back.
Also, stretching increases blood flow to the lower back and nourishes its muscles and tissues. It helps the toxins to flow out and nutrients to flow in.
Negative thoughts make you believe your lower back pain is more severe than it is and causes extra pressure, which also affects your mind. Meditate to overcome this and solve your lower back pain quickly with yoga poses.
Yoga Poses For Lower Back Pain
The following yoga poses will relieve lower back pain as well as prevent it from occurring in the future. But if you suffer from a severe backache, consult your doctor before going ahead with these poses.
About The Pose: Bharadvajasana or the Seer Pose is a seated spinal twist. It is named after a seer called Bharadvaj, who is one among the Saptarishis or the Seven seers. Bharadvajasana is an intermediate level Hatha yoga asana. Practice the pose in the morning on an empty stomach and hold it for 30 to 60 seconds.
Benefits: Bharadvajasana stretches your spine and hips, massages your abdominal organs, and relieves lower backache. It works well for those in their second trimester of pregnancy by strengthening the back.
2. Bitilasana (Cow Pose)
About The Pose: Bitilasana or the Cow Pose is an asana that resembles the stance of a cow. ‘Bitila’ is a Sanskrit word that means cow. It is a beginner level Vinyasa yoga asana. Practice it in the morning on an empty stomach and clean bowels for 10 to 15 seconds.
Benefits: Bitilasana improves your posture and balance. It strengthens and stretches your spine. It also helps create emotional balance by relieving stress and calming the mind.
3. Marjariasana (Cat Pose)
About The Pose: Marjariasana or the Cat Pose is an incredible stretch that looks like a cat stretching. The Cat Pose is a beginner level Ashtanga yoga asana. Practice it in the morning on an empty stomach and hold it for 10 to 15 seconds.
Benefits: Marjariasana increases the flexibility of your spine. It tones your abdomen and improves digestion and blood circulation in your body.