Lower back pain is the most common cause of job-related disability while sitting in cars and office chairs for long periods of time with a slumped posture compress the spine and place pressure on the nerves and one of the most common neurological ailments, second only to a headache. The abdominal muscles relax and the back muscles tighten over time, leading to pain and stiffness when standing or walking.
Regular Yoga practice can help restore healthy length to the spine and can stretch and relax the over-tightened muscles; over time, you may even gain height as the vertebrae decompress!
Several Yoga training techniques are especially helpful for lower back pain. Caution should be exercised when beginning these postures if the back is already compromised. Take care not to overextend or force any stretches. Inversions have long been considered helpful for spinal decompression. It should be noted that the entire spine does not decompress during a Yoga posture inversion – compression from the lower back is simply transferred to the upper back or neck for a period of time. This may provide relief, but it is not essential to relieving pain. Doctors’ advice must be taken before following the asana. Practice any kind of exercise or asana under the guidance of experts.
1. Ushtra Asana or Camel pose:
Ushtra is a Sanskrit word meaning Camel. When you kneel down on your yoga mat be careful of your knees. Kneel on extra padding if you want.
This asana exercises the back muscles and extends the spinal column, by bending your back fully. It increases spinal and hip flexibility, which can prevent recurrent pain. It tones your abdomen pelvic and neck.
2. Bhujangasana or Cobra pose:
By holding this posture, both the superficial and the deep muscles of the back and abdominal region are strengthened. This asana increases bending flexibility backward in the spine and relieves tension in the lower back region.
3. Purna Titali Asana or Butterfly pose:
- It helps to stretches inner thighs, groins, and knees.
- It helps relieve the tension around the hips and back.
- It strengthens the pelvic bone and relieves all the stress and anxiety around that area.
- It stimulates reproductive and digestive organs.
4. Supta Virasana or Saddle Pose:
It is very effective for realigning the sacrum and lower spine and re-establishing the natural lumbar curve, which may be lost from years of poor posture.
5. Downward Facing Dog or Adho Mukha Svanasana :
It is an absolute relieved pose, it helps to builds strengthen your arms, shoulder and upper back opens the chest while stretching the whole body.
6. Cat pose or Marjari Asana :
It stretches the neck, shoulder, and spine. It helps to focus your mind and lower the pain of sciatica and menstrual cramp. It strengthens and stimulates abdomen muscles.
7. Eye of the needle pose or Sucirandhrasana :
This is a very interesting name Suci (Needle) Randhra (opening) Asana means pose derives from Sanskrit word.
- Lie down on your yoga mat
- Bend your knee. Sole touching the ground.
- Place the right ankle on the left knee.
- Insert your right hand between the legs and left hand around the left knee.
- Interlock your fingers on the left thigh.
- Your head and shoulders are resting on the ground.
- Rest and breath normal
- You get the stretch around the right hips.
- Actively pull the left knee towards you.
- Hold the position for 30 to 60 seconds.
- Repeat all the steps to the opposite side.
This asana helps to strengthen the hamstrings and your inner thighs. It helps to release stress, depression, and anxiety. It increases the blood circulation.
8. Bal Asana (Child Pose):
This posture helps to release tension when you rest your forehead on the yoga mat it allows to soothe your mind raising your hands out closing your eyes helps to relax your nervous system. It stretches your hips, thighs, and ankle and lengthens your spine. It helps to calm your mind and circulates blood to your brain.