Our bodies can go through quite severe pain during our lifetime, the pain can be onset by doing physical exercise or something as simple as picking something up from the floor. Back pain, and specifically lower back pain has been reported to be the most frequent type. In addition to sedentary people, it can also be experienced by well-trained sportspersons. Even a nine-to-five job can be the cause of the common back pain. We often spend time sitting in the office or in an educational institute all day long, and we do the same when we return home in the evening. Extensive sitting sessions can cause the back muscles to shrink, which eventually leads to back pain. To prevent or treat such a condition, it is necessary for one to practice the poses of yoga to ease lower back pain. It involves the stretching of lower back muscles, just like the ones mentioned below. However, it you have a slipped disc or sciatica, avoid all those yoga poses that make you bend forward deeply as they may worsen your condition.
Supine Hamstring Stretch: Lie down and bend your right leg so that the knee touches your chest or at least lies over your chest. Around your foot’s ball, place a rolled-up towel or a strap, and then straighten it vertically towards the ceiling. Then, press out through both of your heels. If you feel a strained feeling in your back, bend your left knee so that the foot is placed flat on the ground. Try this alternatively with both legs, giving 3-5 minutes to each.
Two-knee twist:Lie on your back, and bend your knees all the way into your chest. As you do so, pull your arms out perpendicularly to your body’s height. Make sure you inhale deeply as you’re following these steps. Then, exhale and lower your knees so that they touch the ground on the right. You have to make sure your shoulders stay flat. If your left shoulder rises, move your knees away from your right arm. Stay this way for 1-2 minutes on each side.
Sphinx: Lie down on your stomach and support your upper body on your elbows which should be aligned directly under your shoulders. Press on your palms and the tops of your feet firmly. This might send a sensation towards your back, but keep breathing and do not be distracted by it. Try to move your pubic bone forward. This way, you will make passage for the blood to reach your lower back with ease. Keep yourself in this position for 1-3 minutes.
Legs up a wall: Move your buttocks into the wall; where the floor meets the wall. Doing so, place your legs vertically up the wall. This is a very effective way to keep the muscles of the lower back relaxed. Moreover, stagnant fluids are drained out from the feet and ankles. You should keep yourself in this position for 5-10 minutes after an air trip or after a strenuous workout.
Medicines have short-lived effects. Furthermore, their side effects can be dangerous. Worst of all? Your pain will always return when the effect of your painkillers wear off. Try practicing yoga – it’s safe, effective to ease lower back pain, and has long lasting outcomes! Click here if you are suffering from any sleep problem and looking for tips to sleep better and sounder.