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It’s time to put an end to your lower-back pain with the help of yoga

Published on:10 July 2020, 15:40pm IST
If lower-back pain has been plaguing you for a while, then here’s help. Try these yoga poses, as suggested by an orthopedic doctor, to ease the pain.
Dr Nitiraj Oberoi
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butterfly pose
Butterfly pose can save you from back pain by relaxing the muscles. Image courtesy: Shutterstock

There has been a resurgence in the practice of the ancient art of yoga. Yoga is not just random exercises but a scientific technique that aligns itself to the biomechanics of the human body and along with meditation helps calm your mind. 

There is no age bar for yoga. However, if you are a beginner then you should take advise from a yoga teacher before starting your practice.

How can yoga ease your lower back woes?
The lower back or lumbar spine is a very mobile and dynamic structure that undergoes physiological loading in activities of daily living as well as exercises. In fact, this area is vulnerable to acute and repetitive injury. To make matters worse, our sedentary lifestyle and then sudden explosive exercise schedules lead to injuries of various grades.

Yoga improves spinal flexibility, takes the spine through extremes of movement , realigns the pelvic tilt, gives a better tone to the pelvic floor muscles, creates a better lumbar spine centering through a system of isometric exercises, and helps align the upper spine, shoulder and neck in a more anatomical plane leading to long term effects on spinal health.

Yoga, along with a mixture to other stretching and toning exercises and an attention to Vitamin D and calcium levels is ideal to handle most cases of mechanical low back pain.

Backache no more with yoga. Image courtesy: Shutterstock

Here are some other benefits yoga offers when it comes to lower back pain:

1. Improves posture: Practicing certain asanas like setu bandhasana and balasana helps in improving body posture.

2. Increases flexibility: Poses like supta padangusthasana and anjaneyasana improve flexibility.

3. Builds muscle strength: Yoga asanas such as bhujangasana, surya namaskar, and setu bhandhasana helps in strengthening weak body muscles and tones them.

4. Boosts metabolism: Some yoga postures also help in boosting the metabolism. Some of them are anjaneyasana, utkatasana, and halasana.

5. Improves circulation: Yoga exercises such as bhujangasana and shavasana relaxes the body and improves blood circulation.

Here are some important yoga poses that can fix your lower back issues

1. Setu bandhasana: This is an inverted back-bending pose in hatha yoga. It is also known as the bridge pose or shoulder-supported bridge pose. This asana relaxes the mind, improves digestion, keeps BP in check, reduces respiratory problems, and relieves the symptoms during menopause.

Bridge pose. Image courtesy: @theshilpashetty

2. Surya namaskar: This is one of the most significant yoga asanas, as it helps to heal most of the body problems. It helps to reduce weight, get glowing skin, regulates blood sugar levels, improves digestion, helps in detox, tackles insomnia, ensures regular periods, and improves anxiety.

3. Dhyana mudra: A hand gesture used during meditation, it relaxes the mind and body and releases all the pressure and tensions.

4. Shalbhasana: Also known as the locust pose, this asana is especially recommended to people with lower spine disorders. It helps remove fat around abdomen and strengthens waist, thighs, and hip back muscles. Practicing this asana daily can prevent spinal cord ailments and cervical spondylitis.

5. Bhujangasana: Also known as cobra pose, this pose is considered as one of the best asana to get a flat stomach. It strengthens the shoulders and arms, stimulates organs in the abdomen, improves period cycle, helps in toning the butt, relives stress, improves circulation and digestion, relieves symptoms of asthma, invigorates the heart, and soothes sciatica.

lower back pain
It’s time combat covid-19 with yoga or some cardio ladies. Image Courtesy: Shutterstock

6. Shashankasana: Also known as the hare pose, this asana helps in controlling anger, stress and anxiety.

Dr Nitiraj Oberoi Dr Nitiraj Oberoi

Dr Nitiraj Oberoi is the director of orthopaedics/bone and joint surgery at Fortis Escorts Heart Institute, Delhi