“To keep the body in good health is a duty…otherwise, we shall not be able to keep our mind strong and clear.” -Buddha
The increasing technology and speed in today’s world, is leaving us all worked up at the end of every day. With the hectic schedule, comes the wrath of exhaustion and pain in various areas of the body.
With increasing age, lower back pain used to be one of the most common phenomena seen in people. But, with the tiring calendar, it has become something of a routine in almost every working person and a student’s life.
The always talked about ‘healthy living’, has, now, also become something of a work and has to be looked after really carefully.
It’s not always about what you eat to stay healthy and fit, but more about the secret efforts you need to make, keeping in mind your busy schedule.
Of course, you can eat as healthy a meal as there could be and avoid all the types of junk there is, but, how do you expect to avoid your daily work and essential chores? You obviously cannot. And thus, you need to be prepared for the consequences to come, which usually arise in the form of either lower back pain, neck pain or exhaustion.
The former two are generally the ones that intensify the latter but, can be taken care of easily. You just need a half an hour daily of your morning to keep up with your work and keep such problems at bay. How? The answer is Yoga!
Why dedicate just one day to Yoga as a favour to it by celebrating World Yoga Day? Why not celebrate fitness and health every day, along with relieving lower back pain? Sure, we can!
Here are the five most effective Yoga poses for your lower back pain relief with just a regular flow:
Downward Facing Dog Pose (Adho Mukha Svanasana)
Considered as one of the most effective poses for strengthening the core, elongating & decompressing the spine and stretching the hamstrings & calves, downward facing dog pose is really good for providing relief to lower back pain.
Follow the following steps to proceed with this pose:
- Kneel on the mat and keep your hands on the floor.
- Sit up on your knees, lift your butt and spread your fingers wide.
- Place your hands and shoulder width apart and press through your palms & toes as you push up your hips towards the sky to form an upside down “V”.
- Make sure you have an elongated spine and hang your head heavily between your arms.
- Stay in the position for 5-7 relaxing breaths.
Cat and Cow Pose (Marjaryasana/Bitilasana)
If you’re facing pain in your lower back, due to stiffness and tension in that area, then cat and cow pose is the one to help relieve the pain.
It helps not only in relieving the tension but also stretches the hips and the entire spine. Keep breathing simultaneously with the movement, that you’re going to have to make.
This will help to flow synovial fluid along the spine, lubricating it and making it more elastic.
Follow the following steps to proceed with this pose:
- Kneel on the mat and keep your hands on the floor.
- Keep your shoulders over the wrists and hips over the knees.
- Inhale slowly and while exhaling, round the spine and drop your head towards the floor. This is called the “cat” posture.
- Then, drop the belly towards the floor, lift up your chin and arch the tailbone upward. This is called the “cow” posture.
- Keep going back and forth with the postures for about 5-6 rounds, breathing simultaneously.
Sphinx Pose (Salamba Bhujangasana)
The sphinx pose is not only good for lowering the lower back pain but also amazing for opening up the chest. It occupies the abs that help in supporting your lower back.
This pose is great for stimulating the sacral-lumbar region of the spine hence, toning it and promotes natural curvature of the back.
Follow the following steps to proceed with this pose:
- Lay flat on your stomach keeping the feet hip-width apart.
- Bring the elbows under the shoulders.
- Lift up your chest off the floor and keeping your shoulders relaxed, lengthen your spine to feel a nice stretch.
- Lower your chest back to the ground if you feel pain or discomfort of any sort.
- Hold the position for about 1-3 minutes.
- Do not hyperextend.
Bow Pose (Dhanurasana)
The bow pose is seen to be very effective in improving blood circulation and functions of liver, pancreas & the intestines.
This pose has proved to be very effective in giving flexibility to the back muscles and strengthening them. Along with lowering the back pain, it also improves the posture and strengthens the chest.
Follow the following steps to proceed with this pose:
- Lay down flat on your stomach.
- reach for your heels and grab hold of your ankles, one at a time.
- Lift your chest and thighs slowly away from the ground.
- Draw your chest forward and the back of your thighs towards the sky.
- Hold this posture for about 3-4 breaths and then relax.
- Repeat for about 4-5 rounds.
Child’s Pose (Balasana)
Child’s pose is a great way to relax and stretch your entire hips and back. It helps to remove pressure off the lower back by elongating it and aligning it in the right way.
This not only decompresses the spine but also gives your body a nice flexible feel. It will also help you to relieve any tension in the neck and shoulders
Follow the following steps to proceed with this pose:
- Kneel on the mat keeping your knees hip-width apart and put your feet together behind you.
- Breathing deeply, lay your torso over your thighs as you exhale.
- Resting your forehead on the ground, stretch and extend your arms out in front of you.
- Keep the toes and knees together as it creates support to round the back over the legs and get into the thoracic spine.
- Hold the pose for about 1-3 minutes.
As we see, taking care of the back to relieve its tension and pain is quite simple, even with the daily hectic schedule. All you need is a mat, some floor space, air and a calm mind.
Exercising these poses on a regular basis will help you in following a healthy living style and will keep you fit and fresh.
So, what are you waiting for? Let’s get going and say goodbye to the sore muscles of the back (without spending a single penny)!