Lower back pain is one of the most common reasons for visiting the doctor. The lower back is made up of the vertebrae of the spine, ligaments and muscles. Intervertebral discs are found in the spine, which are a sort of cushion made up of cartilage. It fits perfectly between two vertebrae. Any kind of injury or disease of these discs in lower back, muscles and ligaments can cause back pain. The risk of lower back injury is higher in people who are obese, who have a poor posture or weak back and abdominal muscles. Almost everyone will experience lower back pain once in their life time. Due to a poor diet and lack of exercise this risk can increase by the day. Relieving lower back pain with Yoga is the best option.
1. Wall Plank:
- First start with Tadasana after stand facing wall that time the distance between you and the wall is in your arm’s length. Bend frontward from your plant and shoulders at that time your fingers wide, palms are place on the wall, in your middle finger point the ceiling straightly.
- In to the wall compact your fingers and towards the floor you will lengthen the tailbone and depict your navel back. The pelvis is to boost your ribs. An active belly helps to work with a real lower back curve.
- You start to walk back, end at the waist and also place your hands in the wall and also walking down the wall. Gradually go to L – shape. Above the L-shape image is given. You will feel pain that time stop the asana and after the following days try to go L-shape.
- Into the body you raise lower ribs and the navel, during reach long into the floor the legs and the tailbone although reaching arms, head and the spine towards the wall.
- Do this asana for minimum 10 breaths to maximum 20 breaths.
2. Pigeon Pose:
Your hips are a complex cluster of powerful muscles, tendons, and ligaments that are essential to your ability to move. Sitting in front of a computer all day prevents your hips from getting the movement and stretching they need. Activities like running, walking, and cycling build strength in your hips, but they do not flex or stretch your hips and can end making them feel tighter. Stress is also a major contributor to tight hips, as we tend to hold tension in the hip area. Banish tight hips by integrating One Leg Pigeon Pose, or Eka Pada Rajakapotasana, into your yoga or exercise practice
3. Fists Forward Bend
Stand on your yoga mat with feet hip-distance apart. Bend your knees and release your torso over your legs until your belly touches your thighs (or as close as you can get). Make two fists and place them in the opposite elbow creases. Relax your back, neck, and head, and squeeze fists actively.
Fists and bent elbows together are a central nervous system trigger that causes your back muscles to open. You’ll feel it after just a few breaths!
Take 10-20 breaths here, releasing more tension from the back with every exhale.
4. Twist the spine:
Twists are neutralizing poses so they’re good to include if you’ve been doing lots of strong back bends or forward bends. Twists incorporate the center of our body, working the abdominal, obliques, the muscles that support the movement of our spine, our shoulders, pelvis, neck etc… that is when you are doing them correctly.