Do you know that low-back pain costs at least $50 billion in health care costs yearly in America? Also, statistics show an estimation of about 80% of the population in the USA is battling with lower back pain. It looks more like a common health disorder. Fortunately, there are viable ways to get over the conventional lower back pain.
The back of humans comprises bones, joints, muscles, and ligaments, and one can easily sprain the ligaments, strain the muscles, irritate the joints and rupture the disks, which can lead to lower back pain. So the question is, what will you do if you find out yoga has the magic wand to help you overcome lower back pain? Jump at it? I trust your answer is yes.
Yoga is seen as an exercise for burning calories and toning your muscles. But there is more to it. It is a routine exercise that has been in existence for more than 5000 years now. It has the prowess of connecting your body with your mind, strengthening, stretching, breathing, and meditation.
With more than 100 types of yoga poses, our focus in this post will be on the 5 best yoga exercise to relieve lower back pain. Read on to learn about the various top yoga poses that can do a great deal to your spine.
1. Cat-Cow Pose
Cat and Cow pose loosens your spine and warms you up, and according to a yoga exercise expert, Tyler “This yoga pose is probably my favorite stretch for my back.” This unique pose is known to not only strengthen posture and flexibility, but also does justice to back pain. Cat-Cow stretch hits the spine more than it hits other parts of your body. It relives your lumbar region of pressure, therefore, helping to improve posture. These are reasonable steps in carrying out this pose:
- Start with your palms directly under your shoulders and your knees under your hips
- Balance your body weight
- Make a slow inhale as you look up and exhale as you make a “cat posture,” round spine and dropped head.
- Pay attention to your body as you make this movement
- Continue this fluid movement for 1-3 minutes.
2. Child’s Pose
This is a pose for an elongated back and stress relief, recommended by most yoga specialists. Did you ever know stress also accumulates in the spine? If not, you should know it does. Lower back pain may result from poor posture from sitting all day.
Child’s pose may seem like you are resting while you are practically hitting your back to get your spine into a normal shape. This gentle forward fold is also a perfect de-stressor before you crash in bed after an exhilarating day at work. Follow the steps to make a child’s pose:
- Get a non-slippery mat to practice this move
- Kneel on your mat with your hips apart and feet together behind you
- Stretch your two arms until they are well in front of you, but never made to touch each other.
- Then, lean back until your glutes is above your heels, but should not make contact with them.
- Hold this position for up to 10 breathes
- Repeat this process for effective and soothing relief.
3. Triangle Pose
Triangle pose is a definitive standing position which is perfect for getting rid of backaches, neck pains, and strengthening of the legs, your groins, and hips. Also, it is so effective that it can also lengthen your torso muscles to give you more strength.
Many people, particularly the sportspeople, find this body stretch the almost whole-body exercise that hits the core points of the body for strength. Some people do love it because it is so great for stress and anxiety. Try this pose with the following steps:
- An exercise mat is needless for this type of pose
- Start the stretch in a standing position with your feet together
- Move your feet at about 3-4 feet apart
- Turn your right foot to make your toe face the other side
- Bend sideways with your right arm touching your right ankle
- Then raise the other arm, left, straight up and above your head, while you face up
- Only bend as far as you can while you maintain a straight back.
- You can hold this position for 1-3 minutes.
4. Pigeon Pose
I trust you must be wondering what the correlation between “pigeon” and “stretching” will be. But need you understand that this is a prominent yoga pose known for its efficiency at relaxing your back, hips, and stretching your rotators and flexors.
Pigeon yoga exercise can be challenging to the beginners, but with time they will get acquainted to this move. Experts gave a verdict of this pose not directly targeting your back, but it does tackle your tight hips, which may result in backache. Therefore, the pigeon yoga pose indirectly addresses lumbar ache. You can follow these easy steps to try out the famous stretch:
- Get your exercise mat ready
- Sit like a Monk does, with your legs folded
- Rest your palms at either side of your folded legs
- Then make an outstretch with your left leg, while the right leg remains folded
- Face the side of the folded left, chest out, face up while you place your palms on the floor
- Hold this position for 1-3 minutes, then switch to the other side
- Repeat the whole process.
5. Downward-Facing Dog Pose
Lots of people have had their views on the real causes of lower back pain, and a considerable number of this lot have come to agree that most of these lower back pains have resulted from the back of the lower limbs being so tight, stemming from bad posture for a long time.
This Downward-Facing Dog pose is a great deal in yoga as it hits the back extensors, which is a massive muscle at your back that supports the backbone and forms your lower back. More so, it takes its effect on the hamstring and calves, too. Follow the guidelines to try this yoga pose out:
- Get your mat ready
- Make a downward V-shaped position with the mat, on your toes
- To hit the hamstring, gently push your heels towards the exercise mat
- You can remain in this position for at least 1 minute, and try again to soothe the affected area.
Yoga exercise is a useful measure in tackling back pains, but it may not be great for everyone. So, most specialists advised that a prior notice should be sounded to your medical practitioner before you embark on a new yoga program. This notice is to make your doctor access the potential risks as regards your body and make sure you come out unscathed.
Yoga is a form of callisthenic that doesn’t require any instrument; therefore, you can as well start the exercises in your room, and under convenient time-frame. You can watch a few videos to learn the basics, or read the guidelines provided in this article; they are self-explanatory. These 5 best yoga exercises to relieve your lower back pain are just all you need to have a blissful day at work.