Yoga for lower back pain : reduce lower back pain by yoga

In this sedentary life lower back pain is more common health condition which may occur due to spending long hours by sitting.

Lower back pain also known as Lumbago, this condition may affect the lower portion of your spine, it is commonly caused by the injury or sprain or stress to the lower back muscles.

Lumbago is very common, more than 10 million cases per year in India.

Fortunately lower back pain get better on it own more often, but if it lasts more than 3 months, considered as Chronic.

Consult your doctor if your lower back pain is not better within 72 hrs.

Common causes of lower back pain

Lifting a heavy objects
Sudden movement that put too much pressure on lower spine
Poor body posture
Sitting for prolong time
Injuries due to sports or by an accidents.
Arthritis

Risk factors

Age
Diseases
Lack of physical exercise
Lifting excessive weights
Improper lifting
Psychological condition

Recent study on "impact of yoga on low back pain and function: A systematic review and meta analysis" has been shown that yoga may relieve back pain and reduce functional disability.

Here in this article we will tell you some of the best yoga for lower back pain:

1. Bridge pose

First lay down on your back, fold your knees and keep your feet 10-12 inches away your pelvis. Ankles should be placed directly under the knees. keep your arms close to the body with palm facing down. now gradually inhale and slowly lift your lower and middle back in upward direction, gently roll the shoulder. touch the chest to the chin without bringing chin to your chest. put your weight on shoulder for support and make a balance. Hold the position for one or two minutes.

Yoga for lower back pain : reduce lower back pain by yoga

2. Extended triangle pose.

Keep stand straight and make sure the distance between your legs should be of 3-4ft and now turn your leg to 90° and the second feet to 15° and make the perfect balance. now breath in and out gradually at the same time slowly start bending with the straight waist towards the floor and lift up your right hand and left hand to downward direction. now try to stretch your body as much you can do and keep your hand in straight position. Breath in and come up to the normal standing position and repeat the same.

3. Dog Pose

First start with plank position and breath in and pull your abdomen in and lift your hip upward direction and now gradually bring your feet closer to your hand and keep some distance between your feet and hands. Gradually take your head deep down with shoulder. hold the position for a while.

4. Half spinal twist

Sit down with legs straight, now bend your left leg towards your body and place your left leg outside the right leg. now bend your right leg and place close to hips. place your right hand over the left knee
and turn your upper body from waist and face over the left shoulder. now hold the position for a while. now repeat with another side.

5. Cat cow pose

Sit on your palm and on knees. Place your both palm underneath the shoulder and knee under the hip.
Now as you start breath in as you look up and let your abdomen go down toward the floor and when you breath out as you look down and let your back go upwards. continue the movements with 5-6 reps.

6. Cobra Pose

First comfortably lay down on the mat. put your palm on the floor directly under your shoulder, start bending elbow straight back and touch them to your side don't let them open, now gradually inhale and start lift your chest in upward direction. Only upper part should be lift and lower ribs should touch the ground. Now hold the position for long time(10sec) and then lay down and repeat the same.