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Yoga For Low Back Pain

Updated on December 26, 2015

Yoga For Low Back Pain

With a stress-ridden lifestyle, one is bound to suffer from lower back pain quite often. But it does not mean that you have to accept this as it is. While yoga has been pinpointed as an effective treatment method against mental stress and other physical conditions affecting one in their daily life, yoga is as equally effective in combating lower back pain using various exercise techniques.

Lower Back Pain Management

The most basic step towards providing treatment for lower back pain is to know how you can manage pain associated with it. The better able you are to handle pain, you are also increasing your capability to cope with it and find ways to overcome it.

There are several yoga exercises that you can perform to reduce any pain. First and foremost, exercises targeting your lower back help add flexibility and strength into that area. Doing so will boost your neuroendocrine function, which largely affects your level of awareness for your own body. Hence, it isn't just about reducing pain in the lower back area of your body but also in improving overall function and preventing further damage.

Yoga Exercises To Relieve Lower Back Pain

Currently, there are eight known exercises suggested by experts for those who are looking for immediate and effective relief against lower back pains. In order to reap optimum benefits, you need to take note about proper execution of these exercises.

Check out below for proper ways of executing these poses to experience relief. Plus, you need to take note of your breathing patterns as you are performing these exercises to improve circulation and increase effects of the exercises on your body. Hold each position for approximately 5-10 seconds, or longer depending on how long your body can take, to fully work out the intended areas of the body.

Corpse Pose

This is a lying position, so you must begin with your back on the floor. Rest both arms on the sides of your body with palms facing the floor and your legs in natural lying position. Make sure though that your knees are slightly turned out, but adjust knee position if you feel any form of pain on your lower back, or you can even perform this pose with your knees bent.

Remain steady and flat on the floor for a few seconds. While on this position, maintain your inhalation and exhalation pattern to allow all tensions from your body to be released.

Wind Releasing Pose

Like the Corpse Pose, this one is also done while on a lying position but with slight variations. While on that lying position though, bend your knees as you inhale air. Your hands should be placed below your knee, which will serve to pull your knees closer to your chest. However, keep your left leg steady on the floor. Whenever you exhale, slightly lift your upper body such that your forehead touches your right knee.

Vary your positions as indicated above with every exchange of inhalation and exhalation, this time switching with the legs. Repeat as often as your comfort level would allow.

Cat Stretch Pose

You will begin this pose on your hands and knees. Make sure that your back is flat and level. Your hands should be straight from your shoulders and fingers spread. The same goes with your knees as it should be straight under your hips. Allow your head to fall loosely such that your vision is directed on the floor and in between the spaces of your hands.

Then, start with your breathing exercises. It is important to arch your back as you exhale by slightly lifting it upwards. Tuck your chin on your chest such that you can see your navel. Hold this position for a few seconds before going back to your starting position.

Palm Tree Pose

This standing position starts out with both arms on either sides of the body. Distribute your entire body weight evenly on either feet. Then, slowly raise both arms toward the ceiling until it is higher than your head. With fingers interlocked, turn you hands upward such that the palm is facing the ceiling. Then, rest your palm on your head and lift it up so you are now looking upward. Stretch your body by lifting it in an upward motion. Stay in position for as long as you can hold. But if you cannot maintain your balance, you can do the stretching separately.

Sage Twist Pose

Before proceeding with performance of this particular pose, you need to take note that it involves direct twisting of your lower back. Hence, you need to be extra cautious with your performance and use only gentle movements to avoid further aggravating whatever it is that is causing you back pains.

You will basically start on a seated position with your tailbones against the floor. With your legs extended out in front of you, slowly bend your left leg towards you. As your left knee reaches your chest area, slowly twist your torso in the opposing direction. Use your right arm to hold your left knee. Then, clasp both hands together to seal yourself into position while making sure that your back is properly straight as you do this. Avoid overly twisting your back to prevent further injuries.

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Locust Pose

This is a prone position that is suggested for anyone with lower back pains. With your stomach against the floor and arms on the sides of your body, slowly lift your head upwards. Starting from your head, gently lift other parts of your body as well, including your upper torso and arms. Hence, your abdomen and mid-torso are the only ones left touching the floor. Try to stay in position for at least a minute or as long as you can hold without straining your lower back muscles.

Fish Pose

This is another lying position that could benefit your lower back. Start with your legs and feet straight together. Then, take your hands and palms and place them underneath your thighs. You might want to slightly arch your back to make room for your hands. With your elbows against the floor, use it to press against the floor and gain enough strength to lift your chest and arch your head such that the chin is pointed upwards.

Bending Forward Posture

From your standing position, take deep breaths and slowly lift up your hands over your head. As you exhale, bend your arms and upper torso forward and reach for your toes. If you cannot reach your toes, do not force your body. Just aim for the ankles or calves instead. Allow a smooth transition of poses for this one to avoid further complicating your lower back and cause serious injuries.

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