Back pain is one of the world’s most common causes of suffering and can affect people of all age groups. Lower back pain cases have, in particular, seen a sharp rise with long working hours among people with desk jobs. An estimate 30 percent of the adult female population suffers from lower back pain, compared to 25 percent of the adult male adult population.
Back pain can be divided into 3 areas:
Mid- back (thoracic)
Lower back (lumbar) / coccydynia (tailbone or sacral) regions.
The pain in the lower back causes discomfort in sitting, sleeping and day-to-day activities. A prolonged lower back pain may cause irreversible damage to the muscles and become permanent if not treated on time. Therefore, we bring you 5 yoga poses that can help treat lower back pain from the root!
Grand Master Akshar, a yoga master, spiritual guru and lifestyle coach spoke to Health Shots and listed 5 easy-to-do yoga poses that can help eliminate the suffering of lower back pain.
“With the help of these simple yoga asanas you can protect your back. These following poses can be practiced by practitioners of all levels. It is advisable to consult your physician before you attempt any exercise. In case of extreme pain, please stop and rest or avoid attempting these asanas,” says Akshar.
Yoga as therapy
Through yoga, you can build strength and add flexibility to your spine. Yoga asanas, and meditation techniques can help you strengthen your body and mind to deal with any discomfort and make treatment more effective. Akshar suggests engaging in regular low-impact aerobic activities as this is proven to increase strength and endurance in your back allowing your muscles to work better.
5 yoga poses to treat lower back pain:
1. Bhujangasana (Cobra Pose)
Lie flat on your stomach.
Spread palms under your shoulders and elbows close to the sides of your body.
Inhale as you slowly lift the chest off the floor as much as till your navel.
Keep your pelvis on the floor.
Broaden out your shoulder blades and engage them lifting up the chest forward.
Slowly bring your torso down.
2. Marjariasana (Cat Cow Pose)
Urdhva Mukhi Marjari Asana
Place your knees down on the mat, fixing palms under shoulders and knees under hips
Inhale, curve your spine to look up
Adho Mukhi Marjari Asana
Exhale, curve your spine forming a rounding of the back and allow your neck to drop down.
Keep the feet apart at about a distance of about 2 feet.
Toes on the ground.
Inhale as you lift your head, turn to look over your right shoulder at your left heel.
Hold the asana for about 10 seconds, turn to the front and exhale as your bring your torso down.
Repeat on the other side
Along with yoga asanas, you can also remain active by walking, and swimming. These particular asanas are highly recommended for relief from back pain. You should also work on strengthening your core through Boat Pose, Plank, Side Plank Pose. With a healthy weight, you can further avoid adding strain to those back muscles.