By TNT Bureau
Mar 1, 2017: Your back or lumbar region is considered as one of the most vulnerable regions where you experience strain and pain. Majority of the health experts have opined that it is more than likely for an individual to experience lower back pain at some point or the other in their lifetime.
According to Spine Health, lower back pain may be the result of a diversity of troubles with any parts of the interconnected and complex network of spinal tendons/discs, nerves, muscles, bones etc.
It is being said that the main cause of lower back pain is modern lifestyle. The excessive comfort and other pleasures of the modern world have really resulted in a number of health issues including back pain.
Yoga has come about as a therapeutic method to heal both physical and mental strains. So, if you are looking for effective solution for your back pain, it is advisable to try out easy toga poses that are mentioned below.
Lie down on the floor with your back flat against the floor’s surface.
Keep your legs close with your feet together and palms facing downwards by the sides of the body.
Slowly lift your buttocks and your hips up while your shoulders are still on the ground. Lift your chin away from the chest. Then, clasp your hands under your arched back, forming a bridge of sorts.
This easy balancing yoga method begins with your feet parallel to each other and hip distance apart.
Extend your arms as far as you can above your head.
Shift your body weight onto your (standing) left leg as you plant your foot to the ground.
Slowly lift your other leg up and place the sole of the lifted leg on to the inner left thigh, slightly higher than knee level with the toes pointed downwards.
Reach your palms, clasped together, to the sky (like an over head and outstretched namaskar).
Stay in this pose with one leg planted to the ground, hands stretched with your back straight for at least a minute before you shift to the other leg.
Repeat the process about 5 times ? so that you balance on each leg for a total of 10 minutes ? a 10 minute asan that will surely help flex your lower and upper body.
Bhujangasan or cobra pose
This effective back strengthening exercise is also good for your upper body and heart.
Lie down with your tummy facing the ground.Stretch your legs as far as you can while placing your palms, on the floor right beside your chest, a little below your armpits.
Keeping the lower body on the ground, lift your torso with your arms, from where they have been placed (right beside your chest).
Raise your upper half of the body as high as you can while your face is facing straight (keep your neck lengthed … don’t crunch!) like a cobra that has lifted its head and upper half to be alert.
Lie flat on the floor, slowly bend your right knee into your chest and place a strap or rolled-up towel on the midfoot or the arch of your foot creating a strap.
Straighten your leg toward the ceiling.
Press out through both heels.
If the lower back feels strained, bend the left knee and place the foot on the ground.
Hold for 3-5 minutes and then switch to the left let for 3-5 minutes
This is probably the easiest pose of the bunch. Just simply lie down flat on your back.
The trick here is not just to lie down or sleep, but to rest your back and breathe consciously ? relaxing the muscles (in this case focusing on the muscles of the back) consciously intending to supply fresh oxygen to the back muscles to heal, release and relax.
This is a calming pose for relaxation ? much like meditation in a sitting posture.
Feel the air filling your lungs and the oxygen flowing through your body ? this is a form of meditation. Practice this pose after every yoga and exercise class to balance your body, mind and spirit.
With these 5 yoga pose, your back pain will definitely ease however, the need for dedication and consistency is always there.