Our lower back, also known as the lumbar region, provides support to the entire torso. We often feel pain in the lower back due to sitting for a long time. If you are experiencing such pain, yoga can be the savior to get rid of it. Not just the pain, yoga can also help you to correct your posture and relieve stress. However, proper posture and exercises can also relax and strengthen your body.
Practice these five exercises every day to help relieve your lower back pain –
supine twist
The supine twist is a great tension reliever for the entire back and neck. All you have to do is lie on your back and bring your arms in a T-shape and draw your knees to your chest. Slowly, as you lower both your knees to the left, keeping the neck neutral. Stay in this position for 2-4 minutes, making sure that the shoulders remain on the floor.
Slowly lower both knees to the left, keeping the neck neutral or gaze away from the knees.
downward facing dog
This forward bend is comfortable and beneficial, especially for people with back pain. This exercise helps relieve back pain and sciatica, build balance, and improve your lower back strength. This exercise uses the hamstrings, deltoids, gluteus maximus, triceps and quadriceps. Start on all fours with your back straight and the tailbone up toward the ceiling. Keeping your knees bent, back straight and long, and tailbone up toward the ceiling. Slowly straighten and stretch your back and bring your ankles slightly off the ground. Push the shoulder blades in toward the spine and lower them.
sphinx pose
Sphinx pose promotes a natural curve in the lower back and stimulates the sacral-lumbar arch. You can do this easy yoga exercise by lying on your stomach with your feet hip-width apart. Lift your torso and bring the elbows under the shoulders. Stay in the pose for a few minutes.
child’s pose
This forward bend is the perfect back relaxation and pain relief exercise. Your spine is long and stretched. Child’s pose stretches the hips, thighs and ankles which can help relieve tension and fatigue. Start from a kneeling position and bring the forehead to the floor while relaxing the arms along with the body.
bridge pose
This backbend exercise is stimulating and is a good stretch for the spine. It also relieves back pain and headache. Lie on your back and bend your knees and raise your torso. Clasp your hands behind your back and try to push your torso towards the ceiling.
read all Latest Lifestyle News And today’s fresh news Here