By keeping our back healthy, we ensure a long, active and joyful life. Alas, modern man does not always succeed & nbsp; — the spine is no-no, and it will remind you of itself with lower back pain. And then elementary yoga exercises come to the rescue, which you can do at home.
Why yoga helps with lower back pain
Unpleasant sensations below the waist arise for a variety of reasons: from many hours of sitting at the computer, overload, excessive internal stress, and even stress. In any case, there is a spasm of deep muscles and as a result - pain & nbsp; in the lumbar region. Correctly distribute the load and relieve excess stress will allow yoga asanas (poses). They not only fight the symptoms, but also eliminate the cause, and therefore are considered one of the most effective means of dealing with back and spine problems. True, if you practice every day or at least every other day. But the exercises themselves will take quite a bit of time.
To avoid pain in the lower back, it is enough to perform asanas for 20-25 minutes in the morning and evening.
A set of exercises to get rid of lower back pain
All asanas are aimed at stretching the spine, stretching the muscles in the lumbar region and strengthening the muscle corset.
1. Uttanasana - lean forward while standing
Take the position of the feet shoulder-width apart (tadasana). As you inhale, raise your arms up and slowly lean forward. Start bending at the hips, not at the waist. Keep your back and head straight. Grab your calves with your hands and freeze in this position for 1-2 minutes. You will feel the tendons under the knees stretch, and the muscles in the lumbar region stretch and relax.
2. Baddha Konasana - Butterfly Pose
Sit on the floor with your feet together. Grab your feet with your hands and, keeping your back straight, lean forward until you can hold the asana for 1-2 minutes. More trained, you can try to perform the exercise with arms extended forward. So the lower back will be even more stretched and relaxed.
3. Dwi Pada Rajakapotasana - Seated Double Pigeon
Sit cross-legged. Place your right foot on your left knee and place your left foot under your right knee. Bending at the hips, place your outstretched arms palms down in front of you on the floor and stretch forward. Hold the asana for 1-2 minutes.
4. Supta Padangushthasana - Lying Stretch
Lying on your back, bring your knees to your chest. Throw a jump rope, rope or strap on one foot and stretch your leg up. Place the other leg straight on the floor, bending the foot so that the toes look up. Hold the asana for 1-2 minutes, then repeat for the other leg. In this pose, you should feel the stretch in your hamstrings more than the stretch in your lower back, shoulders, and neck.
5. Balasana - child's pose
Sit on your knees, bring your big toes together, and spread your knees apart. Stretch your arms out in front of you, placing your palms on the mat shoulder-width apart. Leaning forward with your forehead touch the mat, while trying to keep the buttocks as close to the heels as possible. Slowly stretch forward to relax your lower back. Stay in this position for 1-2 minutes.
Rules for performing yoga asanas for lower back pain
Choose a quiet, peaceful place to practice, where you will not be distracted by anything. Work out on the floor on a special mat or lay a woolen blanket folded in half. A soft surface is not suitable for exercise.
Always try to stretch on the exhale, as at this moment the muscles are as relaxed as possible. Do not be upset if you do not immediately manage to reach the desired point. Follow the correct execution of the exercise, do it regularly and gradually everything will work out.
If you experience severe back pain during your practice, stop doing the asanas immediately.
Do the same if your lower back pain gets worse after practicing.
While doing asanas, focus on the sensations, pay attention to how the strength and nature of the pain in the lower back changes. Compare how you felt before and how you feel now. After 2-3 weeks of regular classes, and often earlier, positive changes will definitely come.
You don't have to wait for back pain to do yoga. Such first symptoms as discomfort and muscle tension in the lumbar region – a clear signal to take your back health seriously. And for those who, fortunately, do not suffer from lumbar pain, performing these asanas will be an excellent prevention.
And one more important point. Yoga – not just gymnastics. This is a system of spiritual development. Her goal – relaxation, calmness and harmony of soul and body. Treating the classes as a philosophy, you will get rid of lower back pain even faster.
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