Try Yoga for Low Back Pain!
Do you suffer from lower back pain? Isn’t it the worst?! Research says that chronic back pain is gradually getting common in younger people and hence an important public health concern. Studies also suggest that 70% people are affected with it at some point in their life and the rate of relapse is 85%.
Back pain may occur because of sedentary lifestyle wherein you need to sit continuously for long hours or also if your daily course involves standing for a very long time. Also lifting of weights/things is not done in the correct way, it may put unnecessary strain on the back causing back pain. Are you tired of popping pills to avoid pain?
Yoga for Back Pain
According to a revised US guidance to clinicians, non-drug therapies ought to be the first line of treatment for low back pain. Yoga will definitely help in relieving the pain in your lower back but be gentle with the postures or asana you choose. The poses should be modified for you to suit your condition of lower back pain and thus to avoid any injury, side-effects or upsurge of pain. Here are a few yoga postures that will help you reduce/relieve lower back pain.
Here are 10 yoga poses for strengthening your lower back and reducing pain:-
- Downward facing dog (Adho Mukha Shvanasana)
Image Courtesy: — https://www.self.com/gallery/yoga-poses-to-relieve-lower-back-pain
2. Upward facing dog (Urdhvamukha Shvanasana)
Image Courtesy: — https://www.yogajournal.com/poses/upward-facing-dog
3. Cow Pose (Bitilasana)
Image Courtesy: — https://www.yogajournal.com/poses/cow-pose
4. Cat Pose (Marjarasana)
Image Courtesy: — https://www.yogajournal.com/poses/cat-pose
5. Seated Spinal Twist (Ardhamatsyendrasana) — also called, ‘half lord of the fishes’ pose
Image Courtesy: — https://www.yogajournal.com/poses/half-lord-of-the-fishes-pose
6. Sphinx Pose (Salamba Bhujangasana)
Image Courtesy: — https://www.self.com/gallery/yoga-poses-to-relieve-lower-back-pain
7. Bridge Pose (Setu Bandha Sarvangasana)
Image Courtesy: — https://www.yogajournal.com/poses/bridge-pose
8. Child’s Pose
Image Courtesy: — https://www.self.com/gallery/yoga-poses-to-relieve-lower-back-pain
9. Seated Forward Bend (Paschimottanasana)
Image Courtesy: — https://www.yogajournal.com/practice/3-poses-relieve-low-back-pain-twists#gid=ci0207568e00032620&pid=seated-forward-bend
10. Revolved Triangle Pose (Parivratta Trikonasana)
Image Courtesy: — https://www.yogajournal.com/practice/3-poses-relieve-low-back-pain-twists#gid=ci0207568e00032620&pid=revolved-triangle-pose
Disclaimer: Practice yoga postures at home after learning it under the guidance of a certified yoga teacher. We strongly recommend those suffering from slip disc, sciatica or any such other physical ailment to practice yoga postures to relieve backache only after consulting their doctor. Consult a physician for a list of low-impact, age-appropriate exercises that are specifically targeted to strengthening lower back and abdominal muscles.
References:-
http://www.bmj.com/content/357/bmj.j2964/rr
https://www.artofliving.org/in-en/yoga/health-and-wellness/yoga-back-pain
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/
http://www.huffingtonpost.in/entry/yoga-back-pain_n_7621940
http://www.aoasm.org/default/assets/File/OMED2016/Pierce-Talsma_YogaForLBP.pdf
